First emerfit elements class
June 18, 2008 | Comments Off
We had our first elements class last night, a program where we introduce new members to Crossfit workouts and fitness knowledge.
elements wod:
10 min max rounds
5 box jumps
10 wall ball shots
Great job everyone, and welcome to Emerfit!
Wednesday
June 18, 2008 | Comments Off
8 Rounds for time
Run 200M
Row 250M
Jen front squatting from yesterdays wod
Tuesday
June 17, 2008 | Comments Off
Overhead Squat 1-1-1-1-1
Front Squat 3-3-3-3-3
Back Squat 5-5-5-5-5
Increase the load every rep.
Monday
June 16, 2008 | 2 Comments
Tabata this!
Pull-ups
Push-ups
Squat
Sit-up
Row
June 14, 2008
June 14, 2008 | 1 Comment
“Suffer on Satuday”
20 min max rounds
20 Kettlebell Step ups
10 Mt Climbers
20 Kettlebell
10 Burpees
Great job everyone, it was another beautiful day at City Park. We had 4 new faces in our park workout: Welcome to Emerfit; Kevin, Tamar, Sara, and Jenni.
Eric busting out “Kelly”
June 13, 2008
June 13, 2008 | 2 Comments
Push Press
5 sets of 3
“Michael”
Run 800m
50 sit-ups
50 back extensions
“Because of anti-discrimination laws based on age, sex or disability, it’s hard to force officers to keep a certain body fat percentage or require them to lift a certain amount of weight, state police chiefs and sheriffs said.”
read more… ““Fitness Standards Tough To Implement” in this week’s Coloradoan.”
Read the whole article and post thoughts to the comments.
Come out and bring a friend to City Park tomorrow for our free Suffer on Saturdays work out. We meet at 9am in city park just off Jackson and N Mulberry.
June 12, 2008
June 12, 2008 | Comments Off
Lunging Bear Complex
5 rounds, 5 reps
Deadlift
Power Clean
Front Squat
Push Press
Lunge Left
Lunge Right
Push press
Each movement flows into the next..
Increase load each round
John and Joel Box jumping
June 11, 2008
June 11, 2008 | Comments Off
WOD
Diane
21-15-9
Deadlift 225lb
Handstand Push-ups
Zoe is starting today with a little kettlebell warm up, never too young to start!
Check out the “records” tab, just updated with the everyone’s times so far.
Eric L.
June 10, 2008 | Comments Off
“This has been the best investment in my health that I have ever made! What more is there to say? Well there is a lot more, but there is not enough room to fully describe the experience at Emerfit and the coaching from Chris.
I have been training at Emerfit for 3 months now and I have seen incredible results. I came to Chris extremely out of shape. I had researched Crossfit and Emerfit online for several weeks before stopping in. Several things sold me, one was the attention to detail that Chris provides. As a result my strength gains have exploded, my flexibility has increased, and my energy levels have also increased. I have seen results in my health and fitness that no other program was able to accomplish.
I have never truly looked forward to working out at a gym in my life, until now, even though I have not mastered all of the skill sets needed to complete some of the workouts as prescribed, I know that I am making steady progress in the program. The scalability of the workouts allows for continual improvements.
The camaraderie with the other athletes is an added bonus as we are able to encourage each other as we witness daily progress. If you are serious about making healthy changes in your life, then come join us. You have everything to gain and only the fat to lose!” Eric L., June 2008
Tuesday’s Wod
June 10, 2008 | 1 Comment
Welcome Allan to the morning class,
Today’s Wod:
12 burpees
12 pull-ups
10 rounds for time
Good job morning crew!
