Category Archives: blog

Strength A1. Turkish Get Up 1-1-1-1-1 A2. Pull-Up 3-3-3-3-3* *If you can do more than 3 pull-ups without a band then add weight working up to a 3 rep max. If your working with a band then include a slow … Continue reading →

Introduction This is our final week of this cycle. We will max out on the Turkish Getup and the Seated Press then take a break from both of those exercises. Due to weather forecast we will do our Game Day … Continue reading →

Tracy’s 300 pound deadlift, a personal record! “Nicole” 20:00 max rounds Run 400 meters Max Reps Pull-Ups Coming Soon: EmerFit Endurance Our 2012 EmerFit Endurance program will begin Monday February 6th. The program will have 3 main options: First Time … Continue reading →

Jobe going heavy. Strength See The List Conditioning 7 rounds 7 Back Squats (135/95) 7 Burpee Box Jumps 20″ Scale up: Use your bodyweight for the back squat. Recipe Classy Thai Chicken We haven’t posted a recipe in a while … Continue reading →

Yay, warm up! Strength See The List Conditioning One minute on…one minute off…for 10 minutes: Swing-Swing-Squat (24/16) Scale Up: (32/24)

Matt instructs some of the EmerFit Teens on rope climb technique. Strength See the list. Conditioning Tabata Ball Slam Rest 1:00 Tabata Sit Ups Rest 1:00 Tabata Tuck Jump Option: If a partner is available do partner tabata med ball … Continue reading →

Chris S. in Africa with the Peace Corp enjoying his holiday break. Strength A1. Deadlift 1-1-1-1-1 A2. Push Ups Max-Max-Max-0-0 (Scale up: Clapping Push Ups or Dips) Conditioning 7:00 Max Rounds: Row 250 meters or Run 200 meters 10 Jumping … Continue reading →

Introduction This is the next to last week of our current cycle. This week we 1 rep on the deadlift and next week we will max out our Turkish Get-Up and Seated Presses. This week we use “Nicole” to build … Continue reading →

Knowledge Droppin “Jumping Jackie” Row 1,000 Meters 50 Thrusters 50 Jumping Pull-Ups Scale Up: 15 Strict Pull-ups or 30 Kipping. The Whole 30 Challenge starts Sunday. Sign up here. We will have a kickoff meeting on Monday night at 7:30 … Continue reading →

Will doing bar hops with his pigskin. The beginnings of EmerFit Football. Strength See The List Conditioning 5 rounds Max Reps Front Squat (155/95) Run 200 meters Scaling: Use 65% of last week’s 2RM in the front sqaut.