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June Nutrition Seminar:  Open to the Public Tuesday June 15th at 7:30 pm We will be going over the Zone diet, and also the Paleo diet. Please be on time as we don’t want to keep everyone out too late. If you have kids that you think will not be overly disruptive feel free to bring them. The seminar should last roughly 1 hour depending on questions etc.
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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, if you can’t do that  just reach behind you as far as you can until you can do full range of motion. Post total reps to comments!  Results: Jolene: 190
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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 touched my shoulder. I turned around to find a wrinkled, little old lady beaming up at me with a smile that lit up her entire being.. She said, ‘Hi handsome. My name is Rose. I’m eighty-seven years old. Can I give you a hug?’  I laughed and enthusiastically responded, ‘Of course you may!’ and she gave me a giant squeeze..  ‘Why are you in college at such a young, innocent age?’ I asked.  She jokingly replied, ‘I’m here to meet a rich husband, get married, and have a couple of kids…’  ‘No seriously,’ I asked. I was...
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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# Results: Shannon: Skills: 75#, 95#, 105#,  115#     7:49     WOD: 21:21 as RX’d Jaked:        Skills 65#, 85#, 95#, 105#         6:19      WOD: 20:15 as RX’d George:     Skills 65#, 75#, 95#, 105#         7:14      WOD: 20:24 as RX’d Rick:          Skills 75#, 95# 105#, 115#         8:02      WOD: 22:00 as RX’d Courtney:Skills 65#, 75#, 75#, 85#           6:35       WOD: 20:50 (2 sets as RX’d) 8 sets with 15# Good Mornings We would like to welcome Athena and Jay to our gym! You guys both did awesome today. We worked on squats, KB swings, learned suspine row, and then put it all together. There WOD was:...
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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 prove that we are Warriors! Here are the details! Sunday August 22, 2010 at Copper Mtn. Registration is $55 per person We are shooting for the 11 o’clock wave because Rick is already registered for it. The sooner we sign up the better! Brandon and I are thinking we make a weekend of it, and head up Saturday after the WOD, hang out and be a warrior on Sunday. Let us know what you think, hopefully we can all get  rooms in the same place and get to hang out when we are not all...
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