We will be starting our teen conditioning program next week. Classes are for ages 13-19. Monday-Wednesday-Friday from 9:15-10:15 am There will be two classes running at once. All boys and all girls. Read More
Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 Hang Snatch x 3 Strength: 3 Sets: (Every 2: Minutes)...Read More
What’s your best Caption for this photo. (Photo byScott Brayshaw) We often receive the question as to how grains can be bad if our ancestors ate them. This video has a great explanation this this question, it’s a little sci-ency (yest sci-ency) but he does a great job explaining it. Essentials/Performance athletes: This week will...Read More
First a reminder that we will be operating under Holiday/Saturday hours. So we will only have 2 class times available 8:30 and 9:30 am. Secondly we would like to thank each and every person who helped contribute in getting the gym finished in time for the anniversary party. All the hours of painting, building and...Read More
This Saturday we will be having one class at 9 am off site. Class will be held at the Westminster Rec Center located at 10455 Sheridan Blvd, Westminster, CO 80020. We’ll meeting at the stairs behind the rec center.Read More
Essentials Strength/Skill: Warm up:3 Sets: Snatch Grip RDL x 3 Hang Snatch High Pull (Just below Knee) x 3 Hang Muscle Snatch (Just below Knee) x 3 Hang Power Snatch (Just below knee) x 3 Strength: 4 Sets: (Every 2:30 Minutes) Bench Press x 5 (Add 5/10# from last week) Skill: WOD: Benchmark Friday!!! For...Read More
Essentials Strength/Skill: Warm up: 3 Sets: Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring) Rolling Superman to Hollow Hold x 10 Strength: 4 Sets: (Every 2:30 Minutes) Deadlift x 5 (Increase 5/10# from last week) Skill: WOD: With a Running Clock Perform: A) EMOM for 8 Minutes: 3 Power Clean @...Read More
It’s hard to believe that it has already been 4 years since we opened the doors to Surge Elite Performance & Fitness. We are going to celebrate this weekend with some fun WOD’s and a BBQ! As many of you know we started construction on the addition a few moths ago. It will FINALLY be...Read More
Essentials Strength/Skill: Warm up: 2 Sets: Wall Climbs x 1-3 Strict Pull Up x 4-6 Knee to Elbow x 6-8 Strength: 4 Sets: (Every 2:30 Minutes) Shoulder Press x 5 (Increase 5/10# from last week) Skill: WOD: For Time: 25 Dip/Push Up 20 Push Press 95/65 20 Split Squat Switch 15 Dip/Push Up 20 Push...Read More
