Monthly Archives: December 2009

Happy New Year! Gym is closed for the day. See you Saturday at Suffer (0900) or Oly (1000). Scroll through the EmerFit photos from the year. Post your favorite EmerFit memory and your goal or prediction for 2010 to the … Continue reading →

Push Press 1-1-1-1-1 at 90% 5 rounds of: 5 Deadlifts (60-70% of 1 RM) 10 Burpees Remember: No classes Friday, gym is closed. We will have our normal Saturday schedule and we’re back to regular hours Monday. Front Squat

Front Squat 3-3-3-3-3 at 80% “Jackie Wannabe” For time: Row 1k 50 Thrusters (45#) 30 Heavy KB Swings Paleo Pancakes. Sometimes you need a meal that tastes like something you used to eat regularly?

“Grace” 30 Clean and Jerks for time. Use 75% of your best 1 rep push press. After a brief rest use a continuously running clock to do 1 strict pull-up the 1st minute, 2 pull-ups the 2nd minute, and so … Continue reading →

Overhead Squat, find a new 1 rep max. Alternating Tabata: Tabata Toe To Bar Air Squat Remember, we are closed Friday for the New Year’s Day Holiday but we will be open Thursday and Saturday. Is local food better? More … Continue reading →

Happy Holidays! Please enjoy some time with your families and friends. Rest up for the last workouts of 2009! We’ll re-open at 6:00 A.M. on Monday. Registration is now open for the 2010 CrossFit Games. You must compete in sectionals … Continue reading →

“12 Days Of CrossFit” Burpee Pull-Up Turkish Get-Ups Knees to Elbows Wall Ball Shots KETLLEBELL SWINGS Box Jumps Push Presses Med Ball Cleans Double Unders Jumping Lunges Standard Push-Ups High- Pulls Just like the popular holiday song do one burpee … Continue reading →

Front Squat 4-4-4-4 at 75% 100 Burpees for Time Registration for the CrossFit Games Sectionals opens tomorrow. Who is planning to compete? Click to enlarge. Its out on DVD now and on netflix. Good reading list too. Seen it? Thoughts? … Continue reading →

Hang Power Clean, Find a New 1 Rep Max News Remember we’re closed December 24th, 25th, and 26th. Tuesday we’ll be front squatting and doing 100 burpees for time. Wednesday we’re doing our annual 12 days of Christmas workout. Another … Continue reading →