Blog – Page 54 – Surge Athletics

Invite your friends

It's always more fun to train with friends

“Thoughts I wanted to share. Since moving from Colorado and sadly away from Surge I have really wanted to kick myself. Kick myself for taking my 3 years at Surge for granted. I knew I found an amazing home in Surge but it was not until I had to leave that I realized how amazing Surge truly is. The workouts, recovery, health and nutrition education, community, friendships everything! I miss it all so much!! I’ve never cried, laughed, sweat, rang the bell and gained in all aspects of my life as much as I did with my other home, Surge. For someone considering joining then my advise would be to do it. No regrets having Surge in my life. Only regret leaving to move out of state! Love you my surge fam!!” -Christine M.

Jan

Saturday, January 2, 2021

January 2, 2021

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) AMRAP in 7 Minutes 4 Power Snatch or Single Arm DB Snatch 8 Sit Up 12 Push Ups Rest 3 Minutes B) AMRAP in 7 Minutes 4 Shoulder to Overhead 115/75 or DB Shoulder to Overhead 8 Toe to Bar or Ring 8 Front Rack Lunge (4/4) or DB Lunge Rest 3 Minutes C) For Time: 40 Power Snatch 115/75 or Single Arm DB Snatch (Each) 60 Sit Up 80 Push Ups 40 Shoulder to Overhead 60 Toe to Bar Ring 60 Front Rack Lunge or DB Lunge Metcon (Time) A) AMRAP in 7 Minutes 4 Power Snatch 135/95 8 GHD Sit Up 12 Push Ups Rest 3 Minutes B) AMRAP in 7 Minutes 4 Shoulder to Overhead 135/95 8 Toe to Bar 8 Front Rack Lunge (4/4) Rest 3 Minutes C) For Time: 40 Power Snatch 135/95 60 GHD...

“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. You don’t usually find the owners of gyms teaching classes, but Brandon and Courtney are ALWAYS there, with a smile on their faces, and ready to make your workout journey a success. You don’t just get a class here, you get personalized coaching that supports your workout level and what you’re looking to achieve. I found my groove here and love this place. 10 out of 10- recommend!” -Karen K.

Jan

Friday, January 1, 2021

January 1, 2021

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 5 DB Squat Jumps 10 Second Bike Sprint B) 4 Sets: 2 Front Squat + Jerk Sets 1-2 = 1 @ 75-80% of 1RM Clean & Jerk Sets 3-4 = 1 @ 85-90% of 1RM Clean & Jerk C) In 15 Minutes: Build to today’s 2 RM Bench Press D) Surge New Years Eve Tradition “Nutts” For time: 10 Handstand Push Ups 15 Deadlift 250/170 25 Box jumps 30/24 50 Pull Ups 100 Wallball 200 Double Unders 400m Run w/45/25 lbs plate

“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. Joining has been a great decision and wonderful experience” -Josh C.

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