Monthly Archives: September 2009

Push Press 3-3-3-3-3 3 rounds 7 Hang Power Cleans (95/65) 7 Sumo Deadlifts (95/65) Run 400 meters Note: There is NO Suffer On Saturday this Saturday. Come see us at the Sustainable Living Fair. We have a booth all weekend … Continue reading →

Max Rounds In An Amount of Time To Be Determined By Your Trainer: 20 1-arm Swings (24 kg/16 kg) 20 Burpees 20 Lunges Buck doing “stacked” box jumps.

Max Wall Ball Shots: Do wall ball shots until you have to rest. “Annie” 50-40-30-20-10 reps of: Double Unders Sit-Ups Laura does back squats last week. Nice tongue!

500 meter rowing test then after resting do 5 sets of 2 reps of bench press. The EmerFit competitors at the Colorado Open this past weekend. Final results are posted here and on the bulletin board at the gym.

1 Repetition Max Front Squat Max Strict Pullups Test Upcoming Events Lean Out Challenge Participants: Look for an email Monday about a meeting later this week to vote on the winner. All 7 of the people that completed the challenge … Continue reading →

We will have a Suffer on Saturday workout at City Park at 9:00 A.M. tomorrow. Join Jeff for something fun. I saw him cart boxes and kettlebells out of the gym this afternoon. Good luck to all the EmerFit participants … Continue reading →

Deadlift 5-5-5-5-5. Sets across.

3 rounds Row 500 meters 30 Swings Run 400 meters Brad doing a 1-arm handstand.

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all repetitions of one exercise before moving on to the next. Chris M. does double KB swings.

Back Squat 1 rep max then max L-sit hold in 3 attempts. Diego and Chris C. on their way up Grey Rock.