WOD: 4 Rounds for total reps: Row 1 min for calories GHD sit-ups 1 min Medball clean 20#/14# 1 min Rest 1 min Remember when you are doing GHD sit-ups to have your knees slightly bent on the way down, and then fire your quads hard on the way up. Try to touch the ground if possible,...Read More
I recieved this today via e-mial, and I have read it before but thought it was a great reminder about life and living! Enjoy! The first day of school our professor introduced himself and challenged us to get to know someone we didn’t already know. I stood up to look around when a gentle hand...Read More
Strength WOD: 4 Rds for time: Front Squat x 10, 10, 8, 6 Supine Row x 12 *Increase the load each round on the front squat. Record the load successfully perfomed at each weight. WOD: 10 Rds For time: 5, 10, 15, 20 yds suicide run Ball Slams x 10 20#/14# Good Mornings x 15 45#...Read More
Rick mentioned today that he is doing the Warrior Dash in Cooper Mtn in August and we decided we should have team from Surge Elite Performance & Fitness. Turns out it is Susan and Aaron’s Anniversary and they were thinking about doing it too! I say we all join in and help them celebrate and...Read More
Strength WOD: Bench Press 6 x 15 2 x 15 Close Grip 2 x 15 Thumb width from knurling 2 x 15 Pinky on ring WOD: 5 Rds for time: Deadlift x 7 225#/135# Pull Ups x 9 Knee to Elbow x 11 Post WOD: Rope Stretching Series Results: Karmen 17:24 95# George 20:27 as RX’d Rick 22:17 ...Read More
While Brandon and I were doing our grocery shopping yesterday, which we do every Sunday, we got to talking about how much money we save by buying good food, having it prepared and ready to eat. Made me think about a lot of comments that I have heard in the past, well not comments but...Read More
Skill Work: Clean position and first two pulls work Barbell Pull from ground 5 x 5 Barbell High Pull 5 x 5 Double Under Practice WOD: For Time: 30 KB Swings 55#/35# 20 Double Unders 30 DB Push Press 35#/20# 20 Double Unders 20 KB Swings 55#/35# 20 Double Unders 20 Push Press 35#/20# 20 Double...Read More
We are running two classes tomorrow morning. 9am and 10am, open to everyone, and FREE if it’s your first WOD with us! For Time: 50 Push-ups 40 Weighted sit-up 30 Lunges 20 Pull-ups 10 Burpees 1 mile run 10 Burpees 20 Pull-ups 30 Lunges 40 Weighted sit-ups 50 Push-ups Results: Courtney 19:02 Aaron 24:42 Susan...Read More
After the last two days at the grocery store I had to write a post about signs in the store, most specifically, Gluten Free. I know there are always trends, and fad diets and “buzz words”, but I have to laugh at the new one. In years past it is “fat free, sugar free, etc”,...Read More
