Monthly Archives: February 2009

Push Press 3-3-3-3-3 14 Minutes Max Rounds: 7 Chest-To-Bar Pull-ups 7 Kettlebell Sumo Deadlift High-Pull, 2 pood 7 Burpees A few of you have asked for a written review of the nutrition certification so we are working on one. Expect … Continue reading →

21 Overhead Squats, 95 pounds 21 Knee To Elbows Run 400m 15 Overhead Squats, 95 pounds 15 Knee To Elbows Run 800m 9 Overhead Squats, 95 pounds 9 Knee To Elbows Run 1200m The EmerFit Womens Group at dinner.

“J.T.” 21-15-9 reps of: Handstand Push-ups Ring Dips Push-ups Cash out with a little ab work. Class Clowns

Deadlift 5-5-5 Deadlift 15 reps, bodyweight 3 rounds 5 Thrusters, 115 lbs. 10 Pull-ups 20 Double Unders Aaron back squatting.

Front Squat 3-3-3-3-3 “So easy a caveman could do it” (aka Brian’s birthday wod) 3 rounds 21 Dumbbell Push Press 21 KB Swings, 1.5 pood

“Helen” Three rounds: Run 400m 21 KB Swings 12 Pull-ups Visitors from CrossFit San Diego do the “Centipede Game” at Suffer on Saturday.

5 rounds: Run 400m 50 Squats Today or Thursday should be a rest day if you’re on the new strength bias program. UPDATE:We got some CrossFit.com love today. Check out the other shot of Cody, in an EmerFIt shirt, that … Continue reading →

Deadlift 5-5-5 Deadlift 15 reps at bodyweight 5 rounds Row 250m 75% Bodyweight Push Press, 5 reps Last week Jane, who will be starting classes this week, brought in some of her peers from the Colorado State Forest Services Fire … Continue reading →

Back Squat 3-3-3-3-3 Press 10 rep max 10 minutes max rounds 5 Pull-ups 10 Double Swings, 1 pood 90 seconds of L-Sit Practice Please Note: There will be no 5:30 P.M. class on Friday and no classes on Saturday this … Continue reading →