- "Class is one hour long, and I feel like I accomplish more in 30 minutes at CrossFit than I ever did in 2 hours at the gym by myself.” -Mike Estlick
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Monthly Archives: January 2010
Monday 100201
Hang Squat Clean find a 1 rep max for today. You have approximately 10 minutes. Hang Squat Clean 2-2-2-2-2 with 85% of today’s 1 rep max. 10 minutes max rounds: 5 Kettlebell Front Squats (Goblet or Double Clean Style) 7 … Continue reading
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Friday 100129
Deadlift 3-3-3-3-3, find a new 3 rep max. 21-15-9 Sumo Deadlift High Pull (65/95) Hang Power Clean (65/95) Weekly Links Are you a client or a patient? Are you strong enough? Are you walking enough? Coach Jeff at Halloween
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Thursday 100128
Hang Power Snatch 2-2-2-2-2 Every minute on the minute for 12 minutes complete: 10 Knee To Elbows Overhead Lunge Down and Back (20k/15k plate) If Caitlin looked menacing in yesterday’s photo then Giles looks ________ in this one.
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Wednesday 100127
Behind The Neck Push Jerk 3-3-2-1-1 Tabata Sit Ups Push Ups Box Jumps Who knew Caitlin could look so serious?
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Tuesday 100126
“Rowing Helen” 3 rounds Row 500m 21 KB Swings 12 Pull-ups Mitch during “Christine“.
Monday 100125
Bench Press 3-3-3-3 – Find a 3 Rep Max News Got any friends ready to try EmerFit? Point them to the February On Ramp Don’t forget about our Tai Chi seminar on February 6th. Our next Rowing Seminar will on … Continue reading
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Friday 100121
Thruster 4-4-4-4 “Christine” 3 rounds: Row 500 12 Deadlifts at 50% of 1 RM 21 Box Jumps Do you have a blog? Here are a couple we know about: Laura and Greg blog about their Paleo Challenge Andy’s Blogging About … Continue reading
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Thursday 100121
Snatch Grip Deadlift 3-3-3-3 3 rounds 5 Renegade Rows (each arm) 10 Overhead Squats (95/65 or 50% of 1RM) 20 Sit Ups A future EmerFitter!
Wednesday 100120
Max Pull-ups in 2 minute, then: 10-9-8-7-…1…-7-8-9-10 reps of: Swings DB Thrusters David, from December’s On Ramp, deadlifts. He should be joining regular classes this week. Welcome!
Tuesday 100119
Push Press 5-5-5-5 Then, row as far as you can in 7 minutes. Caitlin cooked up some Cantaloupe and Avocado salad. Check out her review.
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