Monthly Archives: July 2009

Back Squat 3-3-3-3-3 Go heavy, go home. Letter To The EmerFit Community: Changes at EmerFit Hike On Saturday the 25th Remember instead of our usual Suffer on Saturday we are going to hike Grey Rock. You can ready other’s descriptions … Continue reading →

Hello, I would like to share some sad and exciting news with all of you EmerFitters. First off, this has nothing to do with Jeff and his expecting wife although I will probably be sending another exciting email on that … Continue reading →

“Jackie” 1000 meter row 50 Thrusters with 45 pound bar 30 Pull-ups This is a short but good one. Compare either to “Descending Jackie” on 090128 or regular Jackie on 081107 or almost a year ago on 080731. 15 EmerFitters … Continue reading →

Sumo Deadlift 1-1-1-1-1 Alternating Tabata: Pull-ups Squats Remember: Join us Saturday for Suffer on Saturday at the normal City Park location at 9:00 A.M. If you are doing the Lean Out Challenge you need to post your food log for … Continue reading →

7 rounds 7 Overhead Squats (135, 95) 7 Box Jumps 7 Clapping Push-ups Coming next Wednesday: Fight Gone Bad! We are just shy of two months from our annual Fight Gone Bad Fundraiser so its time to start practicing and … Continue reading →

Bench Press 1-1-1-1-1 2 Rounds: Sprint 400 meters 30 Knee To Elbows The 9:30 class does wall ball. Thats Rick, Chris C., Brian K., and Rachel in the back.

3 rounds: 30 Wall Ball Shots 30 Snatch Grip Deadlifts (155/95 pounds) Followed by tabata sit-ups. The EmerFit team is safe back in the Fort. This will be the last post about the Games for the week, if not longer. … Continue reading →

In 20 minutes complete: 3 attempts at a 3 rep max over head squat 3 max pull-up attempts This is one of the affiliate cup workouts from last Friday. Remember the Summer Lean Out starts today. All participants need to … Continue reading →

Suffer On Saturday at City Park with Jeff Guthrie at 9:00 A.M. Update From Aromas The EmerFit team has an outstanding showing yesterday and finished 30th overall out of 97 teams. We started the day with the “North Pad WOD” … Continue reading →