Monthly Archives: February 2010

Hang Squat Clean + Push Press: Find A New 1 Rep Max 6 rounds: 5 Front Squats (60% of your 1 RM Front Squat from 2/19) 10 Burpees March News The Paleo Challenge ends today. Congrats to everyone who made … Continue reading →

Push Press 1 Rep Max then 6 sets of 2 reps at 85% 10 Jingle Jangles (30 seconds on, 30 seconds off) Links Hunter Gather Body Composition Your Brain on Food (Hat tip: Theory To Practice) The Happiness Project Stress: … Continue reading →

“Fran” (Brian’s birthday request) 21-15-9 Thrusters (95/65) Pull-ups Happy Birthday Brian!

10-9-8-7-6-5-4-3-2-1 reps of: Front Squat (50-75% of body weight) KTE Row (for calories)

10 minutes max rounds of 5 Pull-ups 10 Push-ups 15 Squats Then 10 minutes max rounds of: 15 Push Press (45% of 1 RM) Row 250 Meters In class, some of you will start with the first workout and some … Continue reading →

Sumo Deadlift 1 RM then 3-3-3-3 at 85% 3 rounds: 15 Hang Squat Cleans at 45% of 1 RM 15 Burpees What is Oso thinking?

Front Squat 1 rep max then 2-2-2-2-2-2 at 85%. 21-15-9 reps of: Deadlift, 65% of last 1 RM Box Jump Yesterday when I shared the news about the EmerFit Apprentices I said I’d have some news today about an upcoming … Continue reading →

A: Row as far as possible in 10:00 B: 10:00 of Turkish Get-ups Check out Emily at the CrossFit Games Sectionals website. Welcome our new EmerFit Apprentices John Rockwood and Marlena Settle. You can read about their passions for coaching … Continue reading →

Bench Press 1 RM then 2-2-2-2-2-2 at 85% 10 minutes max rounds of: 10 DB Push Press 10 Renegade Rows Check out Lindsay’s testimonial. She is off CrossFitting and teaching elementary kids in Aurora now. Good luck Lindsay!