Well, after all the build up - our very first 'Friday Night Fever' of 2015 is going to be launched in less then 10 Hours!
We have a TON of awesomeness planned for tonight at the Fortress.

1. We will be running this event in heats - we'll start at 6:00pm, and continue running heats until all athletes are finished!

...And because this is our very first year for this event...we're packing in an AMRAP of awesome!

We will be giving away free door prizes every throughout the night.

AND…make sure you hang on to those tickets because come week 5, we will have a GRAND PRIZE give away!!!!

2. We have had a TON of requests for your friends & family to come out....and YES - they're not only welcome to come...
Every person you bring to the box for Friday Night Fever tonight will get a Gift Of Badassness 100% on us!

Each Gift Of Badassness is a $100 gift certificate - because, you all rocked this so hard for us! If they decide to jump on board with CrossFit Fire we'll apply the $100 they didn't-even-have-to-pay to any membership they choose! #boomsauce

And... each person that you bring over the course of the 5 weeks, will get their name into a raffle - the winner?
- 1 Month Unlimited Membership to CrossFit Fire!!!

How's that for showing some love to your buddies for them coming in to support you!!!

Let's get this party started!!!!

The Day of the Bells

A. 3 sets of:
8-10 KB Bench Press
1:30 Rest
8-10 DB Deadlifts
1:30 Rest
B. 3 sets of:
250m Row
10 S2OH (45/30)
15 KB Swings (24/16)
10 S2OH (45/30)
250m Row
3:00 Rest

We're pulling all the cool stuff off the racks for this workout! We're getting out the kettle bells, the dumbbells, and everything in between! Ok, so it's just those two things. There's nothing really in between them. BUT it's still going to be fun!

If you're looking at this workout and wondering why we are bench pressing with kettle bells, then wonder no more! There is definitely a reason that we use single-arm movements in our strength work. First and foremost, single arm movements force you to fully engage your core. With only 1/2 of your body to support the weight, your trunk is forced to wake up and participate a little more! The other reason we use single arm movements is for added shoulder stability. By forcing the muscles to work independently, you are activating these tiny little stabilizer muscles. And if there's one thing I know, it's that those muscles are EVIL and must be punished. (only kidding) Those little muscles aren't engaged the same way when you're using the barbell, so......TA DA! Single Arm Movements to the rescue!

Super Best Community EVER

A. 4 sets of:
1.1.1 Squat Clean
:20 Rest
Max UB C2B Pull-ups
3:00 Rest
B. w/ 13:00 Clock:
1000m Row
30 DB Man Makers (35/25)
Max Double-unders

I can't thank you enough for coming out and supporting our Fight for Dwight workout and fundraiser! We are still tallying up the final numbers, but it looks like we raised just over $2,000 for Deputy Maness and his family! WOOT! This event wouldn't have been possible without the help of nearly 2 dozen volunteers. 128 people participated in the workout, and we had just over 80 spectators. Thank you all so much! I have never been so proud of CrossFit Fire and our community as I was on Saturday! Mwuahhhh! Love you guys!

Next on our radar, is Friday Night Fever! We have 5 in-house teams pumped up and ready to go head to head this Friday at 6PM! Don't be shy, this is your chance to come out and check out the Fortress and join us for some fun and shenanigans! Doors open at 5PM, and the workout heats start at 6PM. Keep your eyes on the blog for heat assignments. They'll be posted no later than Friday morning.

Calling all Helpful People

A. 4 sets of:
5-8 1¼ Close-grip Bench Press
2:00 Rest
B. 3 sets of:
250m Row
8 Hang Power Cleans (50/35)
10 Burpees
8 Hang Power Cleans (50/35)
250m Row
3:00 Rest
C. 8 sets of:
:20 Hollow Rocks
:10 Rest

This Saturday is our Fight for Dwight Workout and Fundraising event! We are raising funds to help support Deputy Maness in his recovery - and we're going to have a great time doing it. But truthfully, I can't do this without your help. I am looking for volunteers to help with hard things like selling raffle tickets, handing out waivers, selling concessions, and passing out t-shirts. (super hard, I know) If you can volunteer from 11-3, GREAT! If you only have an hour, THAT'S GREAT TOO! Sign up to volunteer on the Events board at the Fortress. Let's make this event AMAZE-BALLS!

Reminder - this Saturday, all classes are cancelled.  We'd love to have you come out to Fight for Dwight, but make sure you register for your heat ahead of time. #BOOM #thisisgoingtobefun

Top Down

A. 4 sets of:
1 Hang Squat Clean from Above Knees
1 Hang Squat Clean from Below Knees
1 Squat Clean
:20 Rest
2-5 strict Pull-ups
Max Pull-ups
3:00 Rest
B. 14:00 AMRAP of:
5 Push-ups
10 Squats
15 Sit-ups

So, I want you all to pay attention just like the kids in our kid's class! If you are distracted by shiny things in the air, or by 30 second dance breaks, you're going to miss some important instructions regarding the strength work and workout! :-)

FIRST - your strength work starts with a hang squat clean complex. You'll be starting from the least powerful position - from above your knee. After one rep, you'll then start from just below the knees, and then you'll take the rep all the way from the floor. It's like a 3-step dance move, only this is designed to make you more of a badass.

Next up - you have some sets of strict pull-ups that go directly into your kipping pull-ups. DO NOT come off the bar in between these sets. Just imagine the floor is made of hot lava, and if you come down between reps, you melt in the lava.

Oh, and one last thing. Bill isn't feeling so good, so I AM COACHING GYG TOMORROW! BOOM. #coachupgrade #breakingoutofjail #havefunwithyourkidsbill


Power Hour
3 sets of:
16-20 steps KB Walking Lunges
1:30 Rest
10 Single-arm DB Rows - each arm
1:30 Rest

Team Saturday
In teams of 2, complete:
24:00 AMRAP of:
10 Deadlifts (60/45)
20 Squats
30 Double-unders

If you're looking for a special treat to make for your sweetie, then these Paleo Milkshake fudge hearts are just what you need! The recipe originally came from PaleOMG's blog. Lots of good stuff over there! Happy Valentine's Day everyone! WE HEART YOU!

  • ½ cup fresh strawberries, roughly chopped
  • ½ cup fresh raspberries
  • 3 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • ¼ cup coconut cream
  • ¼ cup cashews, soaked for an hour
  • 2 tablespoons coconut oil
  • shredded coconut, to garnish (optional)
  • mini dark chocolate chips, to garnish (optional)
  1. Add strawberries and raspberries to a blender and puree until smooth.
  2. Then add maple syrup, vanilla, coconut cream, soaked cashews, and coconut oil and blend at the highest power for 10-15 seconds until smooth and creamy.
  3. Now you can do two things. Either pour the mixture into silicone cups OR pour the mixture onto parchment paper, smooth out and garnish with shredded coconut and chocolate chips. Make these treats however you’d like to eat them.
  4. Place in freeze to freeze for 2+ hours. Serve immediately and store in freezer.

8 Reasons You Owe it To Yourself to do Friday Night Fever

1. Experience the adrenaline rush of competition.

So many of us never felt what it was to compete in sports in our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extracurriculars--knowledge bowl, band, choir, speech... But the feeling of going
head-to-head with your peers on a physical playing field is one that must be experienced firsthand. And what better place to step outside your comfort zone than within the familiar walls of the Fortress?

2. Meet your fellow CrossForters.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the CrossForters on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNF is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a
way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry
picking at FNF. Those movements we may subconsciously--or not so subconsciously--avoid won't be denied, and
being forced to face them head on can open new doors for our fitness.

4. You're signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.

Not just WODs, FNF features teams, themes, entertainment and friendly rivalry for the Team Cup. I've got a fever, and the only prescription is MORE CROSSFIT.

5. See your coaches walk the walk.

Wish you could witness your favorite coach finish the WOD or pit yourself neck-and-neck against them? Maybe
you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross
workout. Here's your chance!

6. Because you're good enough.

The beauty of the Open is that it truly is for everyone--especially now, with this year's introduction of a Scaled
Division. And trust me, the most thrilling moments of FNF--the ones that live on vividly in our memories--belong to
those who achieve their first pull up, double under, T2B, etc.

7. It just might inspire you--or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour
your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNF is
further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to
each of us.

8. This is a journey, and we're in it together.

You work out with each other nearly every day. You've been there through the PRs, the benchmarks, even the
setbacks. It's only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the
way, hand-painted signs and personalized tees are always welcome!).

Regardless of how long you've been CrossFitting, of your (perceived) ability level, of which reason rings true for you,
hopefully you take it to heart when we say, "Yes, FNF is for everyone!" The magic that unfolds within the Fortress walls must be experienced to be believed. Whatever your reasons, we sincerely hope you'll be there with us as we carry on this awesome tradition of celebrating the community spirit which binds us together.

Today is your last chance to get registered for the Open, and compete for the Associate Cup at Friday Night Fever! Don't miss out on this amazing experience!