CrossFit Emerald Coast

The Last Day

"Relay for Fran"
As a team, complete the following using one barbell:
21, 15, 9 reps for time of:
- thrusters
- pullups

Post your team time to comments

Today was our last workout in our little gym in Valparaiso!  We are now officially closed.  Many thanks to each and everyone who ever trained with us.  You all had a major impact in our lives and we are thankful for the experience!

As we mentioned before, we hope to offer training again sometime mid-May.  We don't yet have the details or pricing worked out, but we'll announce it on the website here when we do.

Keep up the great work and keep training with INTENSITY!

Our last class enjoying a fun game of 'musical medicine balls' after today's WOD

That's Alotta Reps!

For time:
50 Box Jumps, 24 inch box
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20#/14# (men/women)
50 Burpees
50 Double Unders

Post time to comments.

Compare to 081219

Tomorrow is our last day!  We are sorry to say we will be closed for business for the month of April.  We plan on offering training again  approximately Mid-May.  Please keep checking on the website here for updates.

We will be keeping our normal hours tomorrow.  Class times will be:  6:30am, 4:00pm, and 5:15pm.

For our existing clients, we still have a few equipment items left for sale.  Click HERE to find the list of remaining equipment.

We had an impromptu group photo after the 4pm class tonight - good times!

For Our Athletes Only

Rest Day!!!

As we've mentioned before, we will be closing our doors April 1st.  We will have some excess equipment for sale.  However, this equipment will be offered up for sale only to our current athletes at this time.  All other inquiries will be ignored.  If we offer any equipment for public sale in the future, we will post it here on our website.

To be as fair as possible, you (a current CFEC athlete) may email us to claim any equipment you wish to purchase.  Priority will be given to the order of emails received on a first come, first served basis.  Equipment must be picked up and paid for by April 3rd if at all possible.

The equipment list is posted HERE and will be updated as often as possible.

These four really pushed hard during yesterday's workout!

You'll Need A Rower Today!

For time:
- 1000m row
- 50 push press, 75#/55# (men/women)
- 30 ring pushups

Post time to comments

Great showing this morning!  Thanks to everyone who braved the stormy weather to knock out a last Saturday workout!!! 

We will be closing on April 1st, however, Monday and Tuesday will will still have classes at our normal hours:  6:30am, 4:00pm, and 5:15pm. 

Von showing the true meaning behind yesterday's workout - way to push hard!!!

Why Did You Start?

"Nasty Girls"
3 rounds for time of:
- 50 squats
- 7 muscle-ups
- 10 hang power cleans, 135#/95# (men/women)

Post time to comments

Nasty Girls is one of our favorite CrossFit videos.  In many ways, that video was one of the greatest motivators for us to try our first CrossFit workout.  We haven't looked back since!  How did you find CrossFit?  Post your thoughts to comments!!!

Yeah, OK, it is a really long video (~9 minutes), but we wanted to show this morning's WOD uninterrupted.  Great job everyone who did 'Nasty Girls' today - we saw some awesome INTENSITY!!!

What'll Ya Have?

Choose a workout you love or hate and do your best!  Excluded WODs:  TSE, FGB & anything too equipment intensive.  You can choose from any of the benchmark WODs or most any WOD you've experienced in the past at CFEC. While it is always fun to do your favorite WOD (one that you are particularly 'good at'), please consider that doing your least favorite (one that you 'suck at') will likely have the most benefit to your fitness!!!

For a list of the 'girls' and 'heros' click HERE

Please come in ready today - the clock starts 20 minutes after the class starts so have a workout and warm-up strategy in mind! 

Post your WOD of choice and results to comments

Ted, Shon, and Alma all doing Annie Rx'd yesterday.  Hey, that's 450 double-unders in this photo!

Are You OK?

"Annie"
50-40-30-20-10 reps for time of:
- double unders
- situps

Post time to comments

Compare to 090127

Friday:  Like last week, we will be having only two classes:  6:30am and 4:30pm.

Tomorrow's WOD:  Choose your own WOD!  Come in prepared with your workout and a warmup plan - the clock starts after 20 minutes of the warmup.  For a list of the 'girls' and 'heros' click HERE, but you can do nearly any WOD we've done in the past at CFEC as well.  Keep in mind any equipment limitations that we might have.  Tabata workouts and Fight Gone Bad will also be excluded.

Eric going for his 165# PR overhead squat yesterday--nice!!!

Test Your Core

Overhead Squat
1-1-1-1-1-1-1 reps

Post loads to comments

Bob absolutely crushed 'Badger' yesterday!  If that isn't an intense face, we don't know what is!!!

Feel Like A Hero?

"Badger"
3 rounds for time of:
- 30 cleans, 95#/65# (men/women)
- 30 pullups
- 800m run

Post time to comments

We've received numerous emails from folks 'concerned' about our equipment after we close our location in Valparaiso.  At this time, we are not publicly offering any equipment for sale.  If, on a later date, we have equipment left over for sale, we will post more information on this website.  Thank you!!

Brett showing great triple extension (and intensity!) during today's workout

Hang Up

Five rounds for time of:
- 10 dumbell hang squat clean-thrusters
- 400m run

Post time to comments

A quick shot from today's 9AM class - great workout today everyone!!!