Category Archives: blog

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 →

Strength Day: Go Heavy, Go Home! Press 5-3-1-1-1 Front Squat 5-3-1-1-1 Back Squat 1-1-1 If you have been training with us for less than 3 months then do 5-3-3-3-3 and 3-3-3 on the squats. There will be an information session … Continue reading →

Just try me. Strength No Strength Work Today Game Day 3 rounds Run 400 Meters 20 KB Swings (24/16) Max Pull-Ups Scale up: Go heavier on the KB and do either 10 kipping pull-ups or 10 pull-ups with added weight … Continue reading →

Air Time Strength See The List, If you trained Monday and Tuesday then no strength work today. Conditioning Row or Run 5k End Of Cycle & Future Level Testing Okay, lets finally get those Level Boards filled in. We have … Continue reading →

Happy Birthday (1/23) to Jeff and Lyla May. She was born yesterday evening, 8 lbs. 13 oz. The whole family is healthy and well. Congrats to the Guthrie Family! Tuesday Strength See the list. Conditioning 12:00 Max Rounds: 15 Deadlifts … Continue reading →