Strength/Skill: Snatch Grip Deadlift 2 x 3 (90-100% of 1 RM Snatch) Muscle Snatch 2 x 3 (Work on Speed and Aggressive turn over) Power Snatch + Overhead Squat 2 x 2+1 (Perform 2 Power Snatches followed by 1 Overhead Squat) Full Snatch 2 x 2  WOD: 7 Rds For Time and Total Load: 35...Read More

Strength/Skill: 3 Sets: Bench Press x 5 @ 70% KB Clean & Press x 6-8 ea WOD: For Time: 50 Wall Balls 10 L-Sit Pull Ups 40 Wall Balls 10 L-sit Pull Ups 30 Wall Balls 10 L-Sit Pull Ups 20 Wall Balls 10 L-Sti Pull Ups 10 Wall Balls 10 L-Sit Pull Ups Additional:...Read More

Strength/Skill: Muscle Up Practice (Work on False Grip, False Grip Pull Ups, Kipping with False Grip, Dips, Transitions)  Andy’s B-Day WOD: 3 Rds For Time: 3 Muscle Up 11 Power Clean 26 Bupee Up N Over Box Jump Additional: MobilityRead More

Strength/Skill: 2 Sets: TWYL x 10 ea Scapular Wall Slide x 8  WOD: A) AMRAP in 5 Minutes: 30 Double Unders 10 Overhead Squat 105/75 B) 10-9-8-7-6- 5-4-3-2-1 Push Up Sumo Deadlift High Pull *6 Minute Cap C)AMRAP in 4 Minutes Partner Wheelbarrow Walk Additional: MobilityRead More

Strength/Skill:    WOD: For Time: 400 Meter Run 10 Thrusters 165/115 400 Meter Run 20 Handstand Push Ups 400 Meter Run 30 Pull Ups 400 Meter Run 40 Burpees 400 Meter Run 50 KB Swings 400 Meter Run Additional: MobilityRead More

Strength/Skill:    WOD: Partner “Adam Brown” 2 Rds For Time: 24 Deadlift  295/200 24 Box Jump 24 Wall Balls 24 Bench Press 195/135 24 Box Jumps 24 Wall Balls 24 Power Cleans 145/100 Additional: MobilityRead More

Strength/Skill: 4 Sets Ring Static Hold 30 Seconds AMRAP Ring Dips in 30 Seconds Rest 1 minute  WOD: For Time: By in 50 Hand Release Push Up 30-25-20-15-10 Wall Ball Sit Ups Additional: MobilityRead More

Reminder classes are cancelled today, due to the Turkey Challenge being held at MBS Functional Fitness.  It would be great to have as many people from our Surge Family come out and show their support for your fellow family members.  We have several athletes competing this weekend as both in individaul divison and in the team...Read More

Strength/Skill: 15 Minutes: Find Overhead Squat 3 RM  WOD: Benchmark Friday!!! Additional: MobilityRead More

Strength/Skill: 2 Sets: Side Plank Reverse Fly x 20 ea Scapular Push Up x 15 TWY 10 ea Side Ext Rotateion x 25 ea Scapular Pull Ups x 10  WOD: For Time: 50 Double Unders 20 Shoulder to Overhead 135/95 50 Double Unders 15 Shoulder to Overhead 135/95 50 Double Unders 10 Shoulder to Overhead 135/95...Read More