Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: (Every 2:30) Bench Press x 1 Skill: William’s B-Day WOD: A) 15-10-5 For Time: Thruster Bar Facing Burpee Rest 5 Minutes: B) AMRAP in 5 Minutes: 10 Power Snatch 20 Double Unders/40 Single Unders Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm...Read More

Schedule Reminder:  The 6:15 pm class is cancelled.  Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga. Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3...Read More

  Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: (Every 2:30) Deadlift x 1 Skill: WOD: “Nathan Lee Winter” Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  He was a hard working Fireman, who had a great sense of humor and truly...Read More

CJ showing everyone where the beach is. Essentials Strength/Skill: Warm up:3 Sets: Pull Up/Supine Row x 1-4/4-6 Handstand Hold/Plank Hold x 15-30 Seconds Double Unders/Single Unders x 30-50 Strength: A) 5 Sets: (Every 2:30) Shoulder Press x 1 Skill: WOD: A) 8 Sets Each: (EMOM) Odd Minutes: 3-7 Strict Pull Ups/Scapular Pull Ups Even Minutes:...Read More

Birthday Kisses For Audrey!!! (Pic by Scott Brayshaw) Congrats to Katie and Chris Devine who gave birth to their new daughter Harper, and welcome to the Surge Family Harper!!! Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 3 Sets: (Every 2:30) Shoulder Press x 5 (Decrease 10-20# from Last Week) Skill: WOD: A) For...Read More

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads. Essentials Strength/Skill: Warm up: 3 Sets: :15 Star Jumps :15 Squats :15 Grasshoppers :15 Wide Outs 3 Sets: :15 V-Up...Read More

Approaching the Incline, yes that’s it on the left!!! At the Top 2,000 steps and 2,000 foot increase in elevation. The Surge Family CRUSHED the Incline!!! Essentials Strength/Skill: Warm up:3 Sets: :15 Star Jump :15 Alt. Lunges :15 Grass Hoppers :15 Split Squat Switch 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15...Read More

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Bench Press x 3 (Add 5/10# from 2 Week ago) Skill: WOD: 5 Sets: (3 minute Cap)15-12-9 Wall Ball Jumping Pull Up 1 Minute Rest Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: Wendler Method Week 10 3...Read More

Essentials Strength/Skill: Warm up: Russian KB Swings x 60 Strength: 4 Sets: (Every 2 Minutes) Shoulder x 3 (Add 5/10# from last week) Skill: WOD: For time: 20-30 Pull Ups/Supine Row 20-30 Push Up 30-50 Anchored Sit Ups 30-50 Hip Ext. 20-50 Wall Ball 15-30 Over Box Jumps Additional: 10 Minutes Mobility Performance Strength/Skill: Warm...Read More

Essentials Strength/Skill: Warm up: Russian KB Swings x 55 Strength: With a Partner Perform 3 Sets Each: :20 Anchored Sit Up :20 Anchored Russian Twist :20 Partner Toe Throws *Partners will alternate sets. Skill: WOD: With a Partner Perform AMRAP in 20 Minutes: 1-2-3-4-5-5-4-3-2-1 Bench Press Power Clean *One partner works while one partner rests....Read More