For a 3 block meal.  Adjust your portions accordingly: 4.5 oz  96% Lean ground beef (cooked) which equates to about 6 oz raw if you are measuring your food pre-cooked. 1 Cup cherry tomatoes 1 Cup steamed green beans 1 Cup strawberries 1 slice avocado Portion meat into hamburger patty and season with no salt...Read More

Good Morning, After a lot of really long days we have come to the conclusion that it will make more sense to have our first WOD next Saturday, May 22. We will most likely have some “open” hours this week for everyone to come over and check out the gym, but there are just not...Read More

Wednesday: Courtney and Brandon’s Construction workout…if you want to join us drop by! Unload off trailer 50 sheets of 4×6 rubber that weight 100lbs, drag across gym…change your mind about location, move to other side of gym Load all equipment into truck(including 500lbs of weight, 500lbs dumbbells, med balls, rower, squat racks, bars, etc) Unload...Read More

Surge Elite Performance & Fitness is the newest Functional Fitness gym in the Metro area. We are working hard at getting the space ready and are hoping to have our first workout on Saturday May 22nd, and a Grand Opening Saturday June 5th!   If you are new to Functional Fitness we would love to have...Read More

Tired of oatmeal and egg whites? Make them a pancake! Depending on the amount of blocks you need you can adjust as necessary. For a 2 block  meal:  4 egg white 1/3 c   Old Fashion Oatmeal Cinnamon( to taste) 1 tsp Vanilla 1 tsp Baking Powder Mixed ingredients together in blender. Pour in frying pan(sprayed with no...Read More

CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Metcon Metcon (Time) For Time: 400m Run 40 Sit Ups 300m Run 30 Plate Ground to Overhead 200m Run 20 Burpee Over Stick Jump 300m Run 30 Plate Ground to Overhead 400m Run 40 Sit Ups Competition 3-5 Rds 3-5 rounds not for time – form...Read More