Author Archives: Chris

Shara doing Russian Twists Introduction This week is a conditioning week with practice of a few of the lifts that we’ll use in the next cycle. Wednesday we will do the work capacity test for Level 1. Monday Strength & … Continue reading →

Leisel swings. Strength A1. Deadlift 2-2-2-2-2 Conditioning 7 minutes max rounds: 5 Heavy 1-Arm DB Thrusters Per Side 10 Lateral Up And Overs (Over and Back is 1) Apologies for the minimal content yesterday and today. Chris is on a … Continue reading →

Jessica rowing her 2k. 20 minutes max rounds: 10 Pullups + Leg Raise 20 Tuck Jumps Run 800 meters On the “pull-up + leg raise” combo do one pull-up, lower to the hang and do a leg raise. Repeat 9 … Continue reading →

Brad working his Curtis P’s. Strength: A1. Push Press 2-3-5-2-3-5 (Sets across) A2. 10 Jumping Lunges Per Leg Conditioning: 25-20-15 reps of Wall Ball Shots KB Swings Russian Twist “Mixed Eating Company” Amy Kubal has a post over at robbwolf.com … Continue reading →

Congratulations to John and Holly Rockwood! How many EmerFiters can you find in this photo? Here is a bigger version. 5 rounds: 1:00 Row for calories 30s Wall Sit Rest 1:30 1:00 Burpees 30s Plank Rest 1:30 Score is total … Continue reading →

Congratulations to Anja for representing EmerFit at the Front Range Master’s Championships this past weekend! Strength: A1. Front Squat 2-3-5-2-3-5 (Sets across) A2. Chin Up 1-2-3-1-2-3 On the front squat work up to a weight around 80-90% of the 5 … Continue reading →

Close Encounters of the Deadlifting Kind Introduction This will be the last strength week of this cycle. Next week will be conditioning with some practice of the lifts we will use in the new cycle starting October 31st. On the … Continue reading →

Emily push pressing Strength A1. Push Press 3-3-3-3-3 (Find a 3 rep max) A2. 10 5 Jumping Lunges Per Leg Conditioning Row 2k Check your 2k time against the new Levels and get ready for the 2012 Mile High Sprints. … Continue reading →

Happy Birthday to Big E (pictured), Bryce and yesterday to Evka! 7 rounds: 7 Deadlift (225/135) 5 Pull Ups Run 200 meters Scale Up: Deadlift 315, 15 Pull-ups, Break the 200 up into 4×50 meter shuttle sprints. This is CrossFit … Continue reading →

Philip and his one borrowed black sock. Ask him to show you his log book. Strength: A1. Floor Press 3-3-3-3-3 (Find a 3 rep max) A2. Side Bend 8-8-8-8-8 (per side) Conditioning: 20-15-10 reps of Wall Ball Shots KB Swings … Continue reading →