Monday 120903


Monday 120903

If you are a current or aspiring competitive CrossFit athlete, please email me at [email protected]  As I alluded to last week regarding some exciting announcements to come at CrossFit Surge.  Our mission has always been to provide the best training to all our beloved Surge Family members.  We understand that each and everyone of the athletes who train at CrossFit Surge have different goals, therefore as part of that mission we’re currently working on ways to improve on that.  In addition in the up coming weeks we will be announcing new and exciting programs that will help in that improvement.

  • 10 Minutes Pull Up Practice


  • Banded Deadlift @ 50% of 1 RM 5×2 (Top every 60 seconds)
Nikki’s B-Day WOD:
7 Rds For Time:

  • 1 Deadlift (For Load)
  • 9 Pull Ups
  • 40 Double Unders

Compare to 110901

  • 10 Minutes Mobility

2 Responses

  1. JustG

    Pistol was so cute!!!! Oh and happy b day Nikki. Took me 5 minutes of staring at that picture to figure out that the mud covered upside down person was you… I’m slow so shush!