Monthly Archives: March 2010

Sumo Deadlift 1-1-1-1-1 at 90% Alternate: 12-11-10-9-8-7-6-5-4-3-2-1 reps of Burpees 1-2-3-4-5-6-7-8-9-10-11-12 reps of Box Jumps Good luck to Emily, Rick, and Dr. G at Sectionals this weekend! The event will go on even with the snow so come down to … Continue reading →

Surprise workout, come find out what it is. Joel Salatin of Polyface Farms is presenting his talk “Change We Can Eat” at the Lincoln Center this Friday at 6:00 P.M. Salatin has been featured in the documentary “Food, Inc.” and … Continue reading →

25 Burpees if you fail to wear something green. Push Jerk 3-3-3-3-3 10 minutes max rounds 10 Push ups 15 Sit ups 20 Squats Something green for one of the Paleo Challenge winners. Happy St. Paddy’s Day!

7 Rounds: 10 Sumo Deadlift High Pulls (95/65) 15 Hippidy Hops 20 Knee To Elbows EmerFit alum Crystal Nelson took 3rd at sectionals this weekend. Who is going to the Colorado sectionals this weekend?

Front Squat – Find A New 1 RM. Go heavy, go home.

Bench Press 1-1-1-1-1 at 90% 3 rounds 7 Overhead Squats (115/75) 12 Burpees EmerFit Apprentice and Firefighter John Rockwood, overhead squats.

Sumo Deadlift 3-3-3 at 85% 5 rounds 10 Hang squat Cleans 10 Push ups 10 Sit Ups Fixing the Squat Clean from Patrick Cummings on Vimeo.

Hang Power Snatch to Over Head Squat 3-3-3-3-3 at 80% 30-20-10 reps of: Row For Calories 1 Arm KB Swing or Snatch Audrey, recent winner of the Paleo Challenge, working hard.

Push Press 4-4-4-4-4 at 75% 4 rounds: 5 Burpee Broad Jumps 10 Knee To Elbows 15 Pull Ups Paleo Challenge Results The winners of the Paleo challenge are Audrey and Jason. Your prizes will be available at the gym any … Continue reading →

In 20 minutes with a team of 2 or 3 lift as much weight from the floor to overhead as possible. Your score is the product of the number of reps completed and the load your team choose to use. … Continue reading →