Category Archives: blog

Overhead Squat 5-5-5-5-5 Work your way up to a “work weight” and attempt to use that load for all five reps of all five sets. This method is known as “sets across” as opposed to the “ascending sets” that you … Continue reading →

“Fight Gone Bad” 3 rounds, max reps in 1 minute at each station, 1 minute rest at the end of each round. Stations: Wall Ball Sumo Deadlift High Pull Box Jump Push Press Row (for calories) Compare to 090722. This … Continue reading →

For time: Run 1 mile 50 Pull-ups Run 1 mile Try to make the first mile your best mile even if it lengthens the time spent on the rest of the workout. We will record your time on the first … Continue reading →

Deadlift: Find your 1 repetition maximum. Then, test how long you can hold a handstand. Today, we begin the testing we mentioned last week. We have a few guidelines for the 1 RM tests. We will review this in class … Continue reading →

Front Squat 3-3-3-3-3 Go heavy and go home or practice something you suck at. We will have Suffer on Saturday tomorrow at City Park at 9:00 A.M. After this week we will have three more City Park S.O.S workouts. So … Continue reading →

Five rounds of: 12 Dumbbell Thrusters (35/25) 12 Pull-ups World famous climber John “Verm” Sherman stopped by EmerFit this week on his way through Fort Collins. Here he is pictured with Pat Goodman, Jess Goebel, and the EmerFit trainers. Remember, … Continue reading →

Power Clean 1-1-1-1-1 followed by 3 minutes of Barrier Hop Burpees Rest 90 seconds 2 minutes of Barrier Hop Burpees Rest 90 seconds 1 minutes of Barrier Hop Burpees Rest 90 seconds Special Event Wednesday night at 8:00 P.M. EmerFit … Continue reading →

“Nicole” 20 minutes max rounds: Run 400 meters Max Pull-ups Welcome Dean C. to classes this week. In this photo he is working on his press during an EmerFit Elements sessions.

Push Jerk 1-1-1-1-1 followed by max rounds of: 3 Strict Pull-ups 5 Heavy KB Swings Lunge 100 ft Make the pull-ups more difficult by scaling up. If you have less than 5 strict pull-ups do them strict with a band. … Continue reading →

“Grace” 30 Clean and Jerks with 135 pounds. Compare to 090701. Please sign-up for the Emergent Fitness Fight Gone Bad IV team and start your fundraising. CrossFit Fairfax has already raised over $5,000. We raised nearly that much last year, … Continue reading →