Starting today Performance athletes will be starting the Wendler 5/3/1 Method Strength Program.  This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press.  The Program will build each week, however the numbers will be based off 90% of their 1 RM.  For example if an athletes back squat max...Read More

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Complete AMRAP in 25 Minutes: 60 Overhead Plate Lunges 45/25 50 Deadlifts 40 Toe To Bar Team 200m Plate Run after each movement Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD In Teams of 3...Read More

Congrats to Tiffany and Glendon Bautista as they officially became Man and Wife. Essentials Strength/Skill: Warm up: 3 Sets: Hollow Hold on Hands and Feet x 10-15 Seconds Arch to Hollow Med Ball Throws x 6 Arch to Hollow Swing on Bar, Pause between each Swing x 6 Strength: 6 Sets: Thruster x 2 Skill:...Read More

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: Take 10-12 minutes to practice 3 gymnastics skills of your choice. (Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs,...Read More

Essentials Strength/Skill: Warm up: 3 Sets: Clean Grip RDL x 3 Hang Muscle Clean x 3 Hang Power Clean x 3 Push Press x 3 Push Jerk x 3 Seal Walk x 15′ Strength: 5 Sets: (Every 90 Seconds) 3 Clean Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead Skill: WOD: With...Read More

Essentials Strength/Skill: Warm up:2 Sets: Band Pull a Parts x 10 Hollow Body to Superman Roll x 20′ Strength: A) For Max Reps 3 Minutes Double Unders B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30) Skill: WOD: 3 Rds For Time: 200-400m Run 15-21 Burpee Additional: 10 Minutes Mobility Performance...Read More

Starting next Monday Performance athletes will be starting the Wendler 5/3/1 Strength Program.  This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press.  The Program will build each week, however the numbers will be based off 90% of their 1 RM.  For example if an athletes back squat max...Read More

Essentials Strength/Skill: Warm up: Dynamic Warm up Strength: Team Sled Push Relay Skill: WOD: With a Partner Perform Perform For Time: Round 1 = 63-45-27 Round 2 = 42-30-18 Round 3= 21-15-9 Each number in the round is a different movements.  Movements are as follows:     KB Swings – Box Jump – Burpee Additional: 10 Minutes...Read More

Essentials Strength/Skill: Warm up: 2 Sets NFT: Good Mornings x 8-10 Front Squat x 4-6 Hang Power Snatch x 4-6 Strength: 4 Sets:(EMOM) Hang Power Snatch + Power Snatch Skill: WOD: 4 Sets: Deadlift x 4-6 @2111 Rest 45 seconds Goblet Squat x 8-10 Rest 45 Seconds KB Swing x 12-15 Rest 90 Seconds Additional:...Read More

Congrats to our 3 teams that competed in the Pow3r of 3 on Saturday! Very proud of you all! Thanks to all the Surge family that came out to cheer! And thanks to William for taking such great pictures for us!!  “All of history’s greatest figures achieved success in almost exactly the same way. But...Read More