Monthly Archives: March 2009

3 rounds for time: 3 x 15 Preacher Curl 2 x 12 Tricep Extension 3 x 15 Calf Raises 2 x 12 Lateral Raises

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 →

“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.

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 →

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.

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.

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 →

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 →

20 minutes max rounds: 5 DB Deadlifts 5 DB Hang Power Cleans 5 DB Thrusters Use 45% of your body weight.

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 →