Double EMOM


Reminder: There will be no classes held tomorrow. We will be hosting our annual CFS Internal Throwdown. Stop by to cheer your fellow classmates or stick around afterwards for the Beers & BBQ!

Congratulations! We want to send the warmest wishes to Jenny Rich and Alan Apjohn, who are getting married tomorrow! Jenny & Al are staples in the 7:30pm class and are an awesome part of the community. We couldn’t be happier for you two. Congratulations!

What is an EMOM?
Every Minute On the Minute – meaning you have 60 seconds to complete the prescribed number of reps for each movement. Ideally, the work should be done in such a way that you end up with some rest (Approximately 25-15 seconds). This number will and should decrease as the workout continues. That being said if you notice you are unable to complete the work within 60 seconds, scale down the number of repetitions so you achieve the appropriate amount of rest. Moving fast, and with intensity will yield enormous results toward your fitness.

L-sit Hold

Odd- Push-press- 2 Reps-Climb in weight
Even- Max L-sit Hold or 30s of best effort

Every Minute on the Minute for 12 Minutes
20 Double Unders
8 Kettlebell Swings (2,1.5)
4 Burpees

Level 2- (1.5,1), 10 Double Unders
Level 1- (1, 0.75), 20 singles, 6 KBS, 2 Burpees


  • Kyra Williams

    06/17/2015 @ 9:38 pm

    Weightlifting with coach Patrick. Clean and jerk day.
    L-sits 3 x 30 seconds

    WOD: missed minute 7, RX

  • Bish

    06/12/2015 @ 3:30 pm

    PP- 195 was also sandbaggish
    Wod: 6 rounds at 88 / last 6 at 2pd. no misses. Tough one at 5:30 am. You 5:30ers all are a bunch of bosses

  • Crowley

    06/12/2015 @ 1:37 pm

    strength: 135# strict press, L sits around 20-25 seconds
    wod: missed 2 rounds rx

  • Alec

    06/12/2015 @ 12:43 pm

    Up to 200×2 on PP, missed 1 round on the WOD- that was hard!

    Happy Friday, have fun tomorrow everyone- should be a ding dang of a hoedown!

  • Frawls

    06/12/2015 @ 12:40 pm

    PP: 185×2 – Sandbaggish. Felt like garbage until 170 so made the jump to 185 on the last one.
    L-Sits: 15 seconds
    WOD: Rx – missed rounds 8 and 11

  • Brian M. Maser

    06/12/2015 @ 12:37 pm

    PP: 190#
    L-Sits: :15 seconds
    WOD: Missed 2 rounds

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