Skill: Turkish Get Ups 2 x 10 Double Unders 3 x 25 Snatch practice 5 Minutes WOD: 5 Rds for Time: 10 Power Snatch 95#/65# 15 BurpeesRead more

Strength: Back Squat (Working off 90% of your 1 RM) 6 @ 70% 6 @ 75% 5 @ 80% 5+ @ 85% V- Ups 3 x 20 WOD: AMRAP in 3 Minutes of: Front Squat 135#/95# AMRAP in 3 Minutes of: Pull Ups * Athletes will move directly from one AMRAP to the next.  Score equal total amount of reps performed for both AMRAPs. Coaches Thoughts:  Today we focused on some lower body strength and a single 3 minute AMRAP that tested a lot of our athletes, not only physically but also mentally as well.  This AMRAP was a little different and difficult for some to rap their heads around.  However there were definitely some notable performances.  Aaron rocked the squats in both the strength and WOD, Justin and Zach knocked out the pull ups by both doing more than 50.  It was also great having Courtney E join us again before...Read more

This Saturday was an unbelievable day at Surge Elite Performance & Fitness.  Thanks to the people at Hotel Furniture Outlet at 104th and Washington we were able to host “Amazing Grace,” and raise money for Mammograms in Action.  We’re still adding up the total amount in which we raised for this event but ever dollar will go towards helping women receive the proper treatment and tests they need.  In addition thank you to the Hastings family, the Griffiths family, Jason Adams and Amie Shea for all the help you provided through the week and weekend.  We can’t thank you all enough for the time and hard work you put in-in helping us put this event on.  Thank you as well to C.B. & Potts, The Texas Road House, The Glenn, Old Chicago, and The Delectable Egg for donating gift certificates.  Along with the succession of “Amazing Grace” we had an outstanding turn out for the event.  Quite...Read more

AMAZING GRACE!!!! Don’t forget today is our charity event for Mammograms in Action. If you are not signed up yet, feel free to come by tomorrow and join us anyway. We can do registration and send in the donations! We will have water, cheese sticks, and apples, but if you want or need more food for post WOD, please bring what you will need! We will have awards for the fastest male and female as well as the person that raised the most money for the charity. We will also have some vendors and chair massages also! If you have any questions please feel free to call us. The first heat will run right about 10 and then we will go till everyone has gone, but it should be no later than 12! Thank you EVERYONE that has helped out, donated, and is participating. We are 13th in the country...Read more

Benchmark Friday! I guess this week we have Benchmark Saturday too! Can’t wait to see everyone on Saturday at the Amazing Grace event! Surge is 13th in the world for funds raised! You guys rock and we are so proud of everyone that has donated and/or is participating. It’s not too late to sign up or donate. Go to www.barbellsforboobs.com! WOD: “Michael” 3 Rd’s for time: 800 meter run 50 Back Extension 50 Sit-ups This is the kind of hip extension we want everyone to have when they do Grace. Good work Aaron!  Read more