“Just do it! …as they say. I joined Surge Elite Performance & Fitness based on a friend’s recommendation and to start dipping my toes back in the workout waters after being stagnant for years. I have been a consistent member for over 3 years now. I’ve been pushed, pulled, and supported through my entire journey....Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Handstand Walk x 5-10 yards Minute 2 – Strict Ring to Sternum Pull Up x 6-8 Minute 3 – Earthquake Bar Overhead Hold x 30-45 Seconds Into: 3 Sets: 60 Seconds Goblet Squat Hold 20 Band Pull a Parts...Read More
“Surge is not just a gym, it’s a community. All of the coaches are very knowledgeable, ear to help and answer questions. From day one I felt welcomed and like part of the family and community. The coaches, and fellow teammates, have helped me not only with fitness and nutrition but with life in general....Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8 each Russian KB Swing x 12 Single Arm Overhead March x 20 Steps Each B) 2 Sets: (Every 90 Seconds) Hang Power Clean x 3 (Above...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 20 Minutes: 5 Pull Ups 10 Push Up 15 Air Squats *Partner runs 200m, pick up where your partner left off. Competition Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 20 Minutes:...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: “12 Days of Christmas” 1 Rope Climb or 3 Strict Pull Ups 2 Squat Clean 155/105 3 Muscle Up or Dip 4 Burpee 5 Pull Up 6 DB Push Press 45/30 7 Toe to Bar 8 Wall Balls 9 Deadlift 155/105 10 Box Jump...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) A) 2 Sets: Banded Face Pulls x 10 Supinated Grip Band Pull a Parts x 10 Single Arm Upright Row x 10 each Into 1 Set Banded Mini Band Glute Activation Series 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10...Read More
