Monthly Archives: July 2010

Cycle: Summer 2010 (pdf) Week: 100718 Please note, all these workouts assume a proper warm-up. Regulars Session 1 (R1) Complete between primary sessions A and B. Wall Ball Practice Accumulate a minimum of 100 shots. If you did not get … Continue reading →

Pat and Chris race through the South Metro Fire Obstacle Course. Photo Courtesy of EmerFit Military Mentor Cody. Suffer on Saturday is on tomorrow at City Park. Next Saturday’s SOS (the 24th) will be canceled for reasons explained below. If … Continue reading →

Luke’s goodbye workout last Friday. These are the sprints from Operator Ugly. Please note, there was a typo in this week’s C workout. The C workout posted on Sunday is actually next week’s C workout. The workout for this week … Continue reading →

Cycle: Summer 2010 (pdf) Week: 100711 Supplemental Sessions Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and C. This week we return to our linear strength progression but with new warm-ups and a couple tweaks … Continue reading →

Cycle: Summer 2010 (pdf) Week: 100711 Please note, all these workouts assume a proper warm-up. Regulars Session 1 (R1) Complete between primary sessions A and B. 10-9-8-7-6-5-4-3-2-1 reps of: Pull-ups 5 Suicide Sprints Session 2 (R2) Complete between primary sessions … Continue reading →

Does your company host a annual health fair? Why not get your favorite gym invited? Cycle: Summer 2010 (pdf) Primary Sessions Supplemental Sessions Note: Suffer on Saturday is on this week at the Park. Programming Seminar Want to learn more … Continue reading →

Jason gets some air. Cycle: Summer 2010 (pdf) Primary Sessions Supplemental Sessions “Half Cindy” 10 minutes max rounds: 5 Pull-ups 10 Push-ups 15 Squats

Tim and Cassidy do some partner med ball sit-ups as part of their summer training. Cassidy is getting ready for the fall soccer season. Cycle: Summer 2010 (pdf) Primary Sessions Supplemental Sessions Notes of Interest Congrats to Andy for finishing … Continue reading →

Ali and Anja during last week’s “Dragging Helen”. The supplemental sessions for the week are now available. Remember this is a de-load week so there is a major reduction in lifting volume. The workouts will be short to allow time … Continue reading →

EmerFit Apprentice John Rockwood overhead squats. Do a burpee somewhere weird, overhead squat something unusual, or just sport your EmerFit T-Shirt this weekend and send us a photo. Cycle: Summer 2010 (pdf) Week: 100704 Supplemental Sessions Two-Time-A-Weekers: If you can … Continue reading →