Go heavy, go home.

3 rounds

• 7 Overhead Squats (115/75)
• 12 Burpees

EmerFit Apprentice and Firefighter John Rockwood, overhead squats.

5 rounds

• 10 Hang squat Cleans
• 10 Push ups
• 10 Sit Ups

Fixing the Squat Clean from Patrick Cummings on Vimeo.

30-20-10 reps of:

• Row For Calories
• 1 Arm KB Swing or Snatch

Audrey, recent winner of the Paleo Challenge, working hard.

4 rounds:

• 5 Burpee Broad Jumps
• 10 Knee To Elbows
• 15 Pull Ups

Paleo Challenge Results

The winners of the Paleo challenge are Audrey and Jason. Your prizes will be available at the gym any time after Monday morning. With 24 initial participants you each take home $360 plus a month of classes on EmerFit.

We’ve also decided to award a couple of Sprouts gift cards to the girl and guy who completed the challenge and who’s food logs showed they best adhered to the principles of Paleo eating during the challenge. Those prizes go to Ali and Brian. Your prizes will also be available Wednesday.

Dr. G getting ready for sectionals.

News
The Paleo Challenge results announcement is going to be delayed by at least a day. There are three people who still need to vote and one of the contests is close enough that these votes could change the results. We will notify those of you who still need to vote by email. All votes must be cast by the end of the day Monday.

Tim does an 80 pound sand bag getup during an EmerFit Military Athlete workout.

8 rounds:

• 3 Hang Squat Cleans
• 5 Box Jumps

News

• Remember NO Suffer on Saturday or Olympic Lifting Class this Saturday!
• We probably won’t need many volunteers this weekend for work on the new space. Thank you to everyone that has expressed interest in volunteering. We will need your help! But we’re still doing some of slower work that doesn’t require as many people. Rest assured that when we can use your skills we will let you know.
• Its time for Paleo Challenge voting if you participated and kept your food log until the end you get to vote. Please stop in the office and vote before 6:30 P.M. Friday (tomorrow) if at all possible. The finalists are: Chris M., Mike E., Jason L., Kristen J., Audrey B., and Kendra S.

Congrats to all of you who completed the challenge. If we get all the voting done we will announce the winners on Monday’s blog post.

Got lats?

• 15 Swings
• 10 Knee To Elbwos
• 5 Burpees
• 30 second rest

6 rounds

• 10 Push Ups
• 10 Goblet Squats
• 10 Weighted Situps
• 30 Second Rest

Cynthia does wind shield wipers during “300″

“Chris M’s B-Day Challenge”
Max reps overhead squats. Men use 95 pounds and women use 65.

Happy Birthday Chris!

One of our favorite nurses does strict push-ups during “Barbara”

20 minutes max rounds:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Check out those cool shoes. Are your lifts suffering because of squishy shoes? Give this video some consideration. Our favorite lifting shoes? Rogue Do Win’s and VS Athletics.