Category Archives: blog

EmerFit Alumni: Abe walked into his gym in Arizona to find EmerFit Alumni Dean and Marlena. They miss EmerFit and we miss them. Introduction Week 3 of 9 This week we continue our progression with the primary lifts by completing … Continue reading →

12:00 max rounds: 10 Box Jumps 10 Double KB Front Squats Jog 100 meters & SPRINT back

Strength: See List Conditioning “Friday the 13th” 1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees 13-12-11-10-9-8-7-6-5-4-3-2-1 Thrusters (Bar) Scale up:

John’s last day coaching at EmerFit, bittersweet indeed. Come in and wish him well. Strength See List Practice L-Sit Conditioning On the minute every minute for 10 minutes 5 Toe To Bar 15 Sit Ups Scale up: Weighted sit-ups and … Continue reading →

Bearded Mike Strength See List Conditioning 4 rounds 15 Push Ups 15 Deadlifts (205/155) 15 Lateral Bar Hops A Note on the Double KB Squat & Tough Mudder Training The Double KB Squat The double KB squat is one of … Continue reading →

Whats a gym without a few pups? Strength See List Conditioning 3 rounds Run 800 meters 30 KB Swings (24/16) Scale Up: 32/24 L-Sit Variations We may not be a CrossFit affiliate but the CrossFit Journal still has some great … Continue reading →

Strength A1 Hang Power Clean & Strict Press 5RM A2 Barbell Russian Twist 10 Touches Conditioning 9:00 max rounds 15 Box Jumps 12 Push Press (115/75) 9 Toes To Bar The Russian Barbell Twist There are two variants of the … Continue reading →

Beers & Wings at the Spring 2012 Open House. Details from the Open House will be posted on the blog this week for those of you that could not attend. Introduction Week 2 of 9 This week we continue our … Continue reading →

One year ago today: Chad going heavy. Strength: See List Conditioning 8 rounds 30s On/30s Off Shuttle Sprints Burpees Remember: Open House & Going Away Party Tonight 7pm 0630: Door open & socializing 0730: Presentation by Coach Brown. Topics include … Continue reading →

Strength See List Practice L-Sit Conditioning 12:00 max rounds 5 Deadlifts (115/95) 5 Hang Power Clean 5 Front Squat