Monthly Archives: July 2008

“Cindy” 20 Minutes Max Rounds 5 Pull-ups 10 Push-ups 15 Squats It is time to start preparing for the 2009 CrossFit Games! Will you make the trek to Aromas for 4th of July weekend with the EmerFit crew? Start thinking … Continue reading →

Push Press Practice 3-3-3-3-3 “Short Michael” 2 rounds Run 800m 50 Sit-ups 50 PVC Good Mornings (sub for hip extensions) Go see our own Ralston Baker fight! Ralston is fighting at Battle Under The Stars on August 2nd. Ralston will … Continue reading →

“Kelly” 5 Rounds for time: 30 Box Jumps 30 Wall ball Shots Run 400m box jump clip from again faster.. Last nights p.m. class working on the snatch.

3 Rounds for Time: 21 Snatch 95# 21 pull ups Burgener Warm-up…[wmv] [mov] His whole body moves up in succession, notice the full extension of his hips, and the elbows are high and out side as be begins to pull … Continue reading →

REMINDER: NO SATURDAY WORKOUT THIS WEEK Overhead Squat 5-5-5-5-5 Front Squat 3-3-3-3-3 3 Minute Ball Slam Test Today we overhead squat and front squat after a hard week of pull-ups, running, and squatting. For some of you this will the … Continue reading →

Run or Row a 5K Compare to score from July 1st. Cheak out this Video on the deadlift from againfaster.com Then read this article on the deadlift from Modern Forager … One Lift to Rule them all…

“Lynn” 5 Rounds max reps: body weight bench press pull-ups Can your kids CrossFit? Check out Kallista, 14 years old, competed at the CrossFit games this year. Kallista Interview [wmv] [mov]

“Helen” 3 Rounds For Time: 400m run 21 KB swings 12 pull-ups Simòn getting the swings done in Helen this morning.

For time: 100 Squats 40 Pull-ups 80 Squats 32 Pull-ups 60 Squats 24 Pull-ups 40 Squats 16 Pull-ups 20 Squats 8 Pull-ups We hope everyone had a nice holiday weekend. Thanks to everyone who came out to the park Saturday … Continue reading →

5 Rounds for time: 30 DB Snatches- 15 each arm Run 400meters Emerfit will be closed tomorrow for the 4th so… Have a Safe and Happy Independence Day everyone! We will still have our usual 9am City Park workout Saturdays … Continue reading →