Category Archives: blog

For time: 100 Squats 40 Pull-ups 80 Squats 32 Pull-ups 60 Squats 24 Pull-ups 40 Squats 16 Pull-ups 20 Squats 8 Pull-ups We hope everyone had a nice holiday weekend. Thanks to everyone who came out to the park Saturday … Continue reading →

5 Rounds for time: 30 DB Snatches- 15 each arm Run 400meters Emerfit will be closed tomorrow for the 4th so… Have a Safe and Happy Independence Day everyone! We will still have our usual 9am City Park workout Saturdays … Continue reading →

Clean 3, 3, 3, 3, 3, 3, 3 The CrossFit Games this coming up Saturday The work outs for this years games will be announced tonight, check it out CrossFit Games

July is here! Run or Row 5k Artemev leads men’s all-around at 2008 U.S. Olympic Team Trials – Gymnastics Alexander Artemev of Lakewood, Colo., leads the men’s all-around after the first day of competition at the 2008 U.S. Olympic Team … Continue reading →

For Time, 80 Squats 10 Push Press #95 60 Squats 20 Push Press #95 40 Squats 30 Push Press #95 20 Squats {Warning- this may make you never want to scoop a dollop of Cool Whip ever again} I found … Continue reading →

Murph For time; Run 1 mile 100 pull-ups 200 push ups 300 squats Run 1 mile We tackled it as a team work out, but there were a few that decided to take it on alone. Great job everyone!

Pyramid of Pull-ups, Squat (5rep) , Push-ups With a running clock, one pull-up the first min, two pull-ups the second min, continued on until you can not do more, then work your way down again. With squats 5 the first … Continue reading →

The Snatch Snatch Practice For those Fort Collins Beer Lovers, check out this article; “Does Booze Have a place in a Healthy Diet?” “No way beer could be any good for you though, right? Apparently that’s wrong. The hops in … Continue reading →

The main site read our minds… “Fight Gone Bad” 3 Rounds with a running clock, each station one min, one min rest in between rounds.  Score is total reps for each station each round, count calories for the row. Wall … Continue reading →

Deadlift 5, 5, 3, 3, 2, 2, 1, 1, 1