WHAT There are many seminars that teach a program’s theory and/or how to coach movement. But, there are few seminars that teach you how to run classes, how to coach movement, and how to design programming (both for classes and…

You can’t beat training outside in January. Unfortunately for everybody I (Coach Jeff) am once again in charge of the programming.  Let’s hit it hard for the next 12 weeks so we’re all jacked for pool season! Some new things…

Conditioning: Row 1,000m Rest Row 250m Rest Row 500m Rest Row 250m Rest periods to be determined by coach.

“Fight Gone Bad” Substitute DB Snatch for High Pulls (45/35)

Next week Coach Jeff will take over the programming for the next cycle. Get ready for something new! -Chris Monday Strength: Push Press 3-3-3-3-3 Conditioning: 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Swings (24/16) Tuesday Conditioning: “Fight Gone Bad” Substitute DB Snatch for High…

Remember, Saturday yoga is back tomorrow at 8am. No strength, the conditioning is short and sweet but not easy. Go all out! Conditioning: 21-15-9 Thruster (95/65) Row (calories)

Strength Trap Bar Deadlift 5-5-5-5-5 Not a max. Conditioning: Baseline 10 Pull-ups 20 Push Ups 30 Situps 40 Squats Row 500m

1. What deal? This one. 2. How do I get started? Attend our 60 minute Intro Classes at 6:30 PM on Monday, Wednesday and Thursday. In these classes you will learn the basic movements we use in regular classes. You…

Saturday Yoga Is Back!!! 8:00am with Leisel It is included in your membership. Bring a friend! Their first class is free after that they can either join EmerFit or its $12 per class. Stick around for Suffer on Saturday at…

Monday Strength: Chin Up 3 x Max Reps with 90s rest Conditioning: 15:00 max rounds 6 Push Press (75/53) 12 Lateral Hops Over Your Bar (Over and Back = 1) Row 250 60s Plank Tuesday Practice: Power Cleans Conditioning: Row…