It’s time to get outside and WOD again! This Saturday we will be going to Matthew Winters to run/hike. We will be meeting at 9:00. Matthew Winters is located right by Red Rocks off I-70 and Morrison. Exit 259, go left then it will be on your right at exit 259! everyone is invited and...Read More
(Photo by Scott Brayshaw) Essentials Strength/Skill: Warm up:3 Sets: :20 Seconds Sit Up :20 Seconds Superman :20 Plank Hold Strength: 4 Sets: (Every 2 Minutes:) Bench Press x 4 (Increase 5-10# from Last Week) Skill: WOD: For Time: 1-10 Power Clean + Front Squat 10-1 Shoulder to Overhead Additional: 10 Minutes Mobility Performance Strength/Skill: Warm...Read More
This says a lot, but it truly expresses what our Surge Family is really about. 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: Skill: 3 Sets: Jump Rope Skill Work :20 Seconds...Read More
Great job to everyone who participated in the Mini-haha over the weekend. In addition congrats to Mike who took 2nd in a State archery competition. Part of the 100 words of fitness is play sports, the Surge Family definitely did that over the weekend. Essentials Strength/Skill: Warm up: 2 Rds: Hand over Hand Rope Pulls...Read More
“The Purpose of Functional Fitness:” This video is a little on the longer side but it’s an amazing video of Coach Glassman explaining The Purpose of Functional Fitness. Most of you know a ton of people who love to discredit or talk bad about Functional Fitness. This video does a great job of explaining why...Read More
Essentials Strength/Skill: Warm up: Air Plane Warm Up (Courtesy of Adrey) Strength: 4 Sets: (Every 2 Minutes) Snatch x 5 Skill: WOD: In Teams of 4 AMRAP in 15 Minutes: Sled Pull (Heavy 30-40 Seconds) Rope Climb Sit up Tire Flip Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Air Plane Warm Up (Courtesy of...Read More
Rachel, Renee, Tiff, Kristi, and Brittany making an appearance on the Functional Fitness.com site (Pic by Scott Brayshaw) Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2 Minutes) Bench Press x 5 (Add 5-10# from 2 weeks ago) Skill: WOD: 4 Rds For Time: Run 200 meters 11 Thruster Run 200 meters...Read More
Nothing like carrying your partner around the Westminster Rec’s hills and stairs. Happy B-Day to Katie Smith and Josh Williams, stand by for their b-day WODS!!! Essentials Strength/Skill: Warm up: 3 Sets NFT: Wall Squat x 6-8 Wall Facing Handstand Hold x 15-25 Sec/Waiters Hold x 15-25 Seconds PVC Pass Through x 10 Strength: 4...Read More
Sometimes we all have to sit and stare in amazement of Glendon (Photo by Scott Brayshaw) Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Bench Press x 5 (Decrease 10-15# from last week) Skill: WOD: A) AMRAP in 5 Minute: 3 Power Clean 3 Burpee Pull Up Rest 3 Minutes...Read More
