16
May
Health BBQ
For a 3 block meal. Adjust your portions accordingly: 4.5 oz 96% Lean ground beef (cooked) which equates to about 6 oz raw if you... Read More
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13
May
Thursday Update
Good Morning, After a lot of really long days we have come to the conclusion that it will make more sense to have our first... Read More
Wednesday: Courtney and Brandon’s Construction workout…if you want to join us drop by! Unload off trailer 50 sheets of 4×6 rubber that weight 100lbs, drag... Read More
10
May
Coming Soon!
CrossFit Surge is the newest CrossFit gym in the Metro area. We are working hard at getting the space ready and are hoping to have... Read More
9
May
Easy Breakfast
Tired of oatmeal and egg whites? Make them a pancake! Depending on the amount of blocks you need you can adjust as necessary. For a 2... Read More
CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Metcon Metcon (Time) For Time: 400m Run 40 Sit Ups 300m Run 30 Plate Ground to... Read More