Skill/Strength: Turkish Getup Tabata Double Unders WOD:  3 Rounds for Time 16 OH walking lunges 8 Hand Release Push ups 2 Turkish getup right arm 2 Turkish getup left arm Cash out: 30 burpees for timeRead More

Strength/Skill: SMR w/Ball WOD: “Cardio Tag Team (in 20 minutes) Sprint Burpees Jump Rope Mountain Climber RowRead More

Skill: DB Front Squat WOD: 21-15-9 DB Thruster DB Shoulder Press Renegade Row ea. armRead More

5 Rds For Time: 10 Wall Ball 10 Med Ball Push up 10 Russian Twist Run 200 metersRead More

WOD: For Time: Run 400, 300, 200, 100 Wall Balls 15, 20, 25, 30 KB Swing 30, 25, 20, 15Read More

    Test Day 3: 3 Attempts Max Weight DB Shoulder PressMen – Each Pound equals 1 point Women – Each Pound equals 1.25 points Max American KB Swings in 2 Minutes Men use 55 pound KB each rep is worth 1 point, if use 35 pound KB each rep is worth .5 pts. Women...Read More

It’s the time again everyone for the Surge Elite Performance & Fitness Total/All Around Test.  Each day this week will consist of a variety of different tests, used to score your current fitness level.  The testing protocol is as follows: Surge Elite Performance & Fitness All Around The CSAA is a weeklong testing process, which...Read More

Strength/Skill: Max Box Jumps for height Nathan’s B-Day WOD: “Cardio Gone Bad” 3 Rds For Reps: 1 Min each Bike Mountain Climber Row Burpees Double Unders Rest Happy Birthday Nathan! So happy to have you as part of our family! Take care of that shoulder, we know you will be back to 100% soon!!!Read More

Strength/Skill: Kipping Pull up technique Nikki’s B-Day WOD: “Fran” (w/Dumbbells) 21-15-9 DB Thruster Pull up Additional:  Read More

Strength/Skill 200 Meters Sprints x 4 Rest 2 min between rounds WOD: 3 Rounds for Time: 15 Hand Release Push ups 20 Paralette Dips 25 KB Swings 55#/35# Extra Credit: 50 Burpees for timeRead More