Category Archives: blog

After the EmerFit Endurance program is underway (first group run this Saturday at 11am) we are thinking about putting together a program for this competition. We already have a captain in mind, the EmerFitter from the 1999 team. Strength See … Continue reading →

Four Plates Strength See List Conditioning 10,9,8,7,6,5,4,3,2,1 reps of: KB Swings (24/16) Perfect Push-up w/ hand lift at bottom Scale-up: 32/24 KB, Clapping Push-up

Ninja Deadlift. Just a month too late for Day of the Ninja. Strength A1 Push Press 5-5-5-5-5 (Find 5RM) A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week) Conditioning 5 Rounds 200m Run w/ Slamball or … Continue reading →

Introduction Week 2 of 8 This week we continue with the strength lifts and progression that we started last week. This is a ‘B’ week so we will only do strength work Monday – Thursday and then have Game Day … Continue reading →

Look out! Emily is mad and she’s got a kettlebell. Strength See List Conditioning Row 5 min at 20 SPM pace Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16) Then Row 3 min at 20 SPM pace … Continue reading →

Which is a better position, the photo above or the one below? (We miss you Ali!) Strength See List Conditioning Run 1 Mile Rest 5 min Run 1 Mile This one might get changed depending on what the weather does … Continue reading →

Get Up! Strength See List Conditioning 10:00 As Many Rounds As Possible 15 Push Press (95, 65) 10 Knees to Elbows Remember, we are having an informational meeting Thursday night at 7:30 to announce more details about the new EmerFit … Continue reading →

Someday Strength See List Conditioning For Time 30 Calorie Row 25 DB Squat Cleans (40, 30) 20 Pull-ups 15 KB Swings (24, 16) 10 Walking Lunges

Chris getting ready for this weekend. Strength A1 Push Press 5-5-5-5-5 (Find 5RM or Practice) A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set) Conditioning 12 Min Max Rounds 7 1-arm DB Snatch (left) (40lb, 30lb) 7 1-arm … Continue reading →

Introduction Week 1 of 8 This is Week 1 of our next 8 week cycle. John is doing the programming for this cycle and I think everyone will enjoy the new ideas. We will be using the Max Effort Black … Continue reading →