Monthly Archives: August 2009

“Nicole” 20 minutes max rounds: Run 400 meters Max Pull-ups Welcome Dean C. to classes this week. In this photo he is working on his press during an EmerFit Elements sessions.

Push Jerk 1-1-1-1-1 followed by max rounds of: 3 Strict Pull-ups 5 Heavy KB Swings Lunge 100 ft Make the pull-ups more difficult by scaling up. If you have less than 5 strict pull-ups do them strict with a band. … Continue reading →

“Grace” 30 Clean and Jerks with 135 pounds. Compare to 090701. Please sign-up for the Emergent Fitness Fight Gone Bad IV team and start your fundraising. CrossFit Fairfax has already raised over $5,000. We raised nearly that much last year, … Continue reading →

Thruster 1-1-1-1-1 followed by 5 rounds of max L-Hang with 1 minute rest between rounds. If you do not have an l-hang do a tuck hang hold instead. Check out these L-Sit walks. A Novel Approach To Rest Periods by … Continue reading →

“Helen” 3 rounds: 400 meter run 21 Kettlebell swings (1.5/1 pood) 12 Pull-up Compare to 090504. Two girls this week: Helen today and Grace on Friday. Learning to Listen To Your Body by CrossFit California City. Post thoughts to the … Continue reading →

Power Clean 3-3-3-3-3 followed by a test of max push-ups. The power clean and push jerk from Again Faster. No back extensions with reverse curls tomorrow! Teaching the Power Clean and Push Jerk from Patrick Cummings on Vimeo.

20 Minutes Max Rounds: Run 400 meters 50 Squats Our friends at CrossFit Loveland have gotten some cool press lately, check it out. We’re hoping to have them over for our FGB IV festivities. Our favorite EmerFit pilot in the … Continue reading →

Push Press Jerk 3-3-3-3-3 “Baseline” 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats Row 500 meters “Baseline” is the workout many affiliates, including us, use with brand new clients. It gives us a feel for how well you move, handle … Continue reading →

5 Rounds 5 Sumo Deadlift. Men use 285 and women 195. Scale as needed. Sprint 200 meters Brian S., a regular at the EmerFit Oly classes competed in State Games of America last weekend. Check him out:

Thruster 3-3-3-3-3 Max Kipping Pull-up Test. Who has more?