Emergent Fitness

Deadlift 5-5-5-5-5. Sets across.

3 rounds

• Row 500 meters
• 30 Swings
• Run 400 meters

Brad doing a 1-arm handstand.

“Angie”

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Complete all repetitions of one exercise before moving on to the next.

Chris M. does double KB swings.

Back Squat 1 rep max then max L-sit hold in 3 attempts.

Diego and Chris C. on their way up Grey Rock.

Rest Day. EmerFit is closed. Use the time you would normally spend working out to hang with friends or family.

EmerFit ladies with the infamous Nicole.

After warming-up run your best 800 meters. You will be given two attempts but you do not have to use them both. Then:

5 rounds of

• 20 Burpees
• 20 Knee To Elbows

Join us for Suffer on Saturday at City Park at 9:00 A.M. Note, the gym is closed Monday for Labor Day.

Little Will after a PR on the deadlift.

10 rounds:

• 6 Thrusters with 60% of your Thruster 1 RM
• 6 Pull-ups

An oldie but goodie. Check out Robb Wolf teaching the pull-up (part II is here):

The Kipping Pullup – Part One from Patrick Cummings on Vimeo.

Sumo Deadlift 3-3-3-3-3

Like last week’s overhead squat workout work up to a “work weight” and attempt to use the same weight for all 5 sets. In addition, for this workout you must lower the bar to the ground and then re-grip (or stand up and reset) before each rep. In other words there will be no bounce and every rep will be like a first rep. This will may require to use a lighter load than your current 3 rep max.

Another new member hanging from the pull-up bar. Welcome Blayne!

“Nancy”

5 rounds for time:

• Run 400 meters
• Overhead Squat 95 pounds for 15 reps

Post your caption for this photo in the comments.

Strict Press 1 repetition maximum then Push Press 1 repetition maximum. Finally, see how many perfect air squats you can complete in 90 seconds.

What is your favorite CrossFit video? According to YouTube the video below about the infamous 300 workout is the most popular CrossFit video. Post a link to your favorite video in the comments.