Schedule Reminder: We will be operating under Holiday hours. Therefore there will only be an 8:30 and 9:30 am class. Happy Birthday America!!! Essentials Strength/Skill: Warm up: 2 Sets: Partner MB Sit Up Toss x 25 ea. Banded Star Drill (Leg/Feet) x 8 ea. Strength: Skill: WOD: 5 Rds For Time: 5 Front Squat/Goblet Squat...Read More
Today is Sarah’s last day because she’s moving booooo!!! It has been a pleasure and she will always be part of our Surge Family, thanks for all your hard work and good luck in Med School. Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15...Read More
Essentials Strength/Skill: Warm up:3 Sets: Backward overhead MB Toss x 5 High Box Jump x 1.1.1.1 (Step Down to lower box) Strength: 4 Sets: (Every 2 Minutes) Deadlift x 3 (Add 5/10# from 2 weeks ago) Skill: WOD: For time: 15 Power Cleans 30 Sit Ups 20-30 Box Jumps 10-15 Burpee Pull Up 20-30 Dumbbell...Read More
We are SOOO excited to announce that we will be having yoga on Thursday Nights at 6:15. Starting this week, July 3rd. Not only is it going to be yoga, but yoga geared toward Functional Fitnesster’s and taught by a Functional Fitnesster! Many of you know Forrest, his new finance Brittany the the instructor. She...Read More
Great weekend with this group up in Keystone. Hiking and biking was a blast!!! Performance Athletes today we will begin the third and final 4 week wave of the Wendler cycle. During this phase again we will be making some adjustments to your current 1 RM’s before we calculate the our weights based off of...Read More
Essentials Strength/Skill: Warm up: 2 Sets: Wall Walk x 1-2 Single Unders x 30-50 Band Pull a Parts x 10 Strength: 3 Sets: (Every 2 Minutes) Shoulder Press x 5 (Add 5/10# from Last Week) Skill: WOD: AMRAP in 15 Minutes: 200m Run 15 Pull Ups 200m Run 15 Push Ups Additional: 10 Minutes Mobility...Read More
Gymnastics strength is vital, this group getting in strict pull ups and dips. Essentials Strength/Skill: Warm up: 2 Sets: Handstand Hold/Plank Hold x 20-30 Seconds Russian Twist x 10-12 ea. Front Squat x 4-6 (Empty BB) Strength: A) 4 Sets: (Every 2 Minutes) Bench Press x 4 (Add 5/10# from Last Week) Skill: WOD: 5...Read More
Athletes expressing their fitness in beautiful Colorado!!! Essentials Strength/Skill: Warm up: 2 Sets: 60 Yard Shuttle Strength: A) 3 Sets: (Every 2 Minutes) Deadlift x 4 (Add 5/10# from Last Week) B) 3 Sets: (Every 90 Seconds) Bent Over Barbell Row x 10 Skill: WOD: 3 Rds For Time: 400m Run 21 Box Jump Overs...Read More
