Category Archives: blog

Rowing on a beautiful spring day! Tuesday Strength: Make up yesterday’s deadlifts and/or tomorrow’s pull-ups. Conditioning: 4 rounds: Row 500 meters 30 Ball Slams Sun Dried Tomato Chicken Bake – Courtesy of Everyday Paleo Ingredients 2 lbs boneless skinless chicken … Continue reading →

Giles doing farmers carries. Week of 110313 Strength: Snatch Grip Deadlift 5-5-5-5-5 Conditioning: For time 1, 2, 3, 4…10 reps of: 2 Arm Kettlebell Swings (24/16) Goblet Squat 10 Burpee penalty every time you put the KB down. Burpees to … Continue reading →

Coach Jeff studying Olympic Lifting while getting some Vitamin D. One of the perks of working at Emergent Fitness. Introduction This week begins a new cycle at EmerFit. We will be using the same Max Effort Black Box format that … Continue reading →

Matt, one of the strength trolls, pressing! He’s getting strong! Friday 5 rounds for time: Row/Run 500/400 meters 15 Bench Press (135/95) Meet Johnny R John has been with us for 3 years and continues to grow as both an … Continue reading →

Alan working the barbell complex. Alan is one of many new members at EmerFit in 2011. Welcome Allan, Luke, Evka, Zach, Eric, Taylor, Ramona, Mickey, Doug, Pat, Cori, Nathan, and anyone I missed. We will get some of your photos … Continue reading →

Cori and Sean doing seated box jumps and hammer curls. Wednesday For total time and reps: 11 1-Arm DB Thrusters Left (40/25) Max Pull-ups in 1:30 11 1-Arm DB Thrusters Right Max Pull-ups in 1:30 8 1-Arm DB Thrusters Left … Continue reading →

The 6:30 class prehabs last week. Tuesday 15 rounds for time 1 Front Squat at 75% of 1RM 100 ft Farmers Carry Eating Local If you’ve followed a Whole 30 program, you are aware of the benefits of eating local … Continue reading →

Brian K. looks mean doing his seesaw presses during a strength program conditioning workout last week. Practice: 15 minutes of hang power clean practice. Light to moderate weight. Sets of 5. 12 minutes max rounds: Max Reps Deadlift 60-70% of … Continue reading →

Part of the CSU Crew Team at their weekly practice at EmerFit last week. Introduction This is the second week of a break after our 8 week strength cycle. Get some more conditioning this week and practice some new lifts … Continue reading →

Whitney and Eric together. They are getting married soon. Wish them well! Friday For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps Compare … Continue reading →