Author Archives: Chris

Press 3-3-3-3-3 4 rounds 7 reps Hang Snatch, 95 pounds Run 200 meters “What Chris Learned From The CrossFit Nutrition Certification” Post thoughts and questions to the comments. Pablo and Emily jerk during this week’s Olympic Lifting class.

20 minutes max rounds: While your partner runs 400 meters complete as many burpee pull-ups as possible. When your partner returns switch exercises. If you do not have a partner do 20 minutes max rounds of a 400 meter run … Continue reading →

“Filthy Fifty” (aka Tears of Chuck Norris) For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 … Continue reading →

Deadlift 3-3-3-3-3 Deadlift, 15 rep max 50% of Tabata Something Else Half of Tabata Something Else Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 … Continue reading →

Back Squat 3-3-3-3-3 Push Press 15 Rep Max 10 minutes max rounds: 10 Turkish Get-ups (5 L/R) 15 Pull-ups 15 Swings Random News We have an office phone now. Same old number but it will ring at the gym instead … Continue reading →

Push Press 3-3-3-3-3 14 Minutes Max Rounds: 7 Chest-To-Bar Pull-ups 7 Kettlebell Sumo Deadlift High-Pull, 2 pood 7 Burpees A few of you have asked for a written review of the nutrition certification so we are working on one. Expect … Continue reading →

21 Overhead Squats, 95 pounds 21 Knee To Elbows Run 400m 15 Overhead Squats, 95 pounds 15 Knee To Elbows Run 800m 9 Overhead Squats, 95 pounds 9 Knee To Elbows Run 1200m The EmerFit Womens Group at dinner.

“J.T.” 21-15-9 reps of: Handstand Push-ups Ring Dips Push-ups Cash out with a little ab work. Class Clowns

Deadlift 5-5-5 Deadlift 15 reps, bodyweight 3 rounds 5 Thrusters, 115 lbs. 10 Pull-ups 20 Double Unders Aaron back squatting.

Front Squat 3-3-3-3-3 “So easy a caveman could do it” (aka Brian’s birthday wod) 3 rounds 21 Dumbbell Push Press 21 KB Swings, 1.5 pood