- "Considering my experience, and results, I would recommend Emerfit to anyone, no matter their current fitness level." -Robert Alexander
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Monthly Archives: March 2009
Wednesday 090401
3 rounds for time: 3 x 15 Preacher Curl 2 x 12 Tricep Extension 3 x 15 Calf Raises 2 x 12 Lateral Raises
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Tuesday 090331
Run 400 m 21 Thruster Run 400 m 15 Thruster Run 400 m 9 Thruster Run 400 m This is our latest Zone Challenge workout. The current Zone Challenge ends on Friday. As far as we know Ayn is winner … Continue reading
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Monday 090330
“Barbara” 5 rounds with 3:00 rest between rounds. 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Update:The numbers have been fixed. Melissa after meeting Curtis P.
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Friday 090327
Push Press 3-3-3-3-3 Row 250, 500, 500, and 250 meters in that order with a 1-2 minute break in between. Blizzard Closure Update:As announced yesterday we canceled this morning’s early classes. We will re-open at 9:30 this morning and resume … Continue reading
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Thursday 090326
5 rounds 50 Squats 100 Jump Ropes Brad, Ayn, and John did some one-arm handstand practice last week. Here is a photo of Brad.
Wednesday 090325
10-8-6-4-2 reps of: Bench Press, body weight 200 meter Sprint Today is the last day to sign-up for the EmerFit Games. Buck overhead squatting during last week’s Nancy.
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Tuesday 090324
Deadlift 3-3-3-3-3 Then 21 reps of a Curtis P. Sub a hang power clean for the hang squat clean. Prescribed weight is 95 pounds for men and 65 for women. Caitlin visited Luke and his other gym last week on … Continue reading
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Monday 090323
Front Squat 5-5-5 10 minutes max rounds: 1 Weighted Pull-up 2 Strict Pull-ups 3 Kipping Pull-ups Do as many chest-to-bar as possible. If you don’t have a weighted pull-up do 3 strict and 3 kipping each round. If you don’t … Continue reading
Suffer On Saturday 090321
20 minutes max rounds: 5 DB Deadlifts 5 DB Hang Power Cleans 5 DB Thrusters Use 45% of your body weight.
Friday 090320
Press 5-5-5 “Heavy Fran” 12-9-5 Pull-ups, chest-to-bar Thruster, 115/95 pounds We’ve got some sponsors for the EmerFit Games and we will be announcing some of the prizes on Monday. Registration closes next week so sign-up soon! If you’re coming on … Continue reading
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