Monthly Archives: April 2009

Friday 090417

Posted on April 16, 2009 by Crystal

UPDATE:  Unfortunately, we are going to cancel our trip to Front Range due to the weather and driving in the morning.  The forecast says more snow all night until tomorrow afternoon.   We will have Suffer on Saturday as usual … Continue reading →

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Thursday 090416

Posted on April 15, 2009 by Crystal

For Time: 25-20-15-10-5 Kettlebell Swings (24,16Kg) Push-ups REMINDER:  No Suffer on Saturday this weekend (April 18th); Field trip to Front Range CrossFit for a Regional Practice Event.  Meet at 7:45AM at EmerFit for a fun workout and good company.  Anyone … Continue reading →

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Wednesday 090415

Posted on April 14, 2009 by Crystal

“Fight Gone Bad!” Three Rounds of: Wall Ball, 20 lb Ball, 10 foot target (Reps) Sumo Deadlift High Pull, 75# (Reps) Box Jump, 20 inch box (Reps) Push Press, 75# (Reps) Row (Calories) In this workout you move from each … Continue reading →

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Tuesday 090414

Posted on April 13, 2009 by Crystal

5 Rounds for Time: 10 Overhead Squats (95,65#) 10 Pull-ups 10 Burpees   Ayn doing Overhead Squats at the 2009 EmerFit Games.

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Monday 090413

Posted on April 12, 2009 by Crystal

Deadlift 5-5-5-5-5

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Field Trip April 18th, No Saturday Workout

Posted on April 10, 2009 by Chris

Join us for a field trip to Front Range CrossFit. Rest assured that we will get a workout in while we are there. If you’re planning to go let Crystal know and meet at EmerFit at 7:45 A.M.

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No 6:30 PM Oly Class on April 15th

Posted on April 10, 2009 by Chris

Chris and Jeff will be on vacation for a few days so this class will be cancelled.

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Womens Boot Camp Starts April 27th

Posted on April 10, 2009 by Chris

We have decided to expand what was our Bridal Boot Camp to a Womens Boot Camp. So if you’d like to get in shape, learn the moves of CrossFit and do it in a supportive atmosphere with other women please … Continue reading →

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Friday 090410

Posted on April 9, 2009 by Crystal

5 rounds max reps of Bench Press Pull-ups Back Squat  

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Thursday 090409

Posted on April 8, 2009 by Chris

“Nate” As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Hand Stand Push-ups 8 Heavy Swings If you watched or participated in the EmerFit Games give some thought to Jon Gilson’s The Non-Negotiability of Perfection. Greg Glassman has … Continue reading →

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