Monday 100301

Hang Squat Clean + Push Press: Find A New 1 Rep Max

6 rounds:

• 5 Front Squats (60% of your 1 RM Front Squat from 2/19)
• 10 Burpees

March News

• The Paleo Challenge ends today. Congrats to everyone who made it until the end. Results will be announced a week from today.
• This week is a back off week so expect a reduction in weightlifting volume. We’ll be finding some 1 rep maxes but you won’t see the “4 sets of 3 at 85%” stuff this week.
• Starting in March we’re going to do a monthly challenge. For March it will be the CrossFit benchmark known as “Cindy”. We will do this workout on Tuesday March 2nd and Friday April 2nd.
• There will be no Suffer on Saturday this Saturday (3/6) due to a EmerFit Staff inservice and CPR Class.
• We are hosting a CPR and First Aid certification through the American Red Cross. Class will take place this Saturday (3/6) and next Saturday (3/13) from 12:00-4:00 P.M. at EmerFit. Email us if you’d like to attend and need pricing information. All the money goes to the American Red Cross.
• There will be Suffer On Saturday on March 13th and that evening there will be a going away party at 7:00 PM at Coopersmith’s Pool Side for Diego and Lauren. See RSVP detail on the white board at the gym.
• There will be no Suffer On Saturday on March 20th due to the CrossFit Games Mountain Sectional Qualifier. Please consider volunteering or coming down to spectate.
• Help build the new EmerFit! All through March we’ll be looking for volunteers to help setup the new EmerFit. We’re hoping to have a grand opening April 1st. In the near future we will need help painting and moving. If you’d like to volunteer email Chris.

Don’t mess with a guy with sunglasses and a sledge hammer. Continually updated photos from the new space in this Flickr set. Thanks for all the help EmerFitters! The new space is in the same building as our current space but when its ready we’ll have a larger kids area, two bathrooms, showers, more training space, a garage door, and many other improvements.