Schedule Update – No Class This Saturday

Hey Kids! Just wanted to make sure everyone knows there will be no class this Saturday, November 22nd. We are hosting the CrossFit Kettlebell Trainer Course at the Fortress.

There are still spots available in the certification if anyone is interested in attending! We hosted this Certification back in 2008 or 2009, and it was a great learning tool. I've used the knowledge from the course over and over again!


Rest while your Partners Work

5 sets of:
4-6 Back Squats @ 30X1
3:00 Rest

In teams of 3, complete 5 Rounds each of:
5 Thrusters (70/50)
10 KB Swings (32/24)
20 Double-unders

I know, I seems wrong to rest while your partners work so hard...but it's just the way this workout goes. With a workout like this, the idea is to attack each round fast and furious - that's why there's so much rest built in!

As you've seen, the Fortress is finally starting to feel more like home. Thanks to some incredibly long days and nights from volunteers, we are almost settled in. There are few projects to finish up, but then the "construction zone" feeling will disappear and we can be at WOD peace in our new home!

Hopefully you are all planning on attending this Sunday's meatzza fest?? Eh? It should be a ton of fun - it always is! Thanks to Mark and Trish for offering to host this event again!

Untangle those ropes!


4 sets of:
w/ a 5:00 clock:
500m Row
400m Run
5:00 Rest

If I'm being honest here, I think the WODFather only programmed double unders so that he wouldn't have to be the one to untangle the jump ropes. Somehow in the move, we ended up with 50 jump ropes knotted together like the worst wad of Christmas Lights you've ever seen! And as the old saying goes, you can tell a lot about a person by how they handle untangling Christmas lights!

The flooring is almost completed, so in the next day or two you'll see the pull-up rigs become fully operational! We need to get those puppies bolted to the floor. We are SO CLOSE! I know things feel a little unorganized at the moment. I saw the look on Dolores's face last night when she was wondering where to find her book.....Thank you all so much for your patience. Oh, and I promise we'll hang mirrors in the bathroom too. :-)

This one comes with running too…

4 sets of:
4-6 Bent-over Rows @ 3111
:30 Rest
6 Side-lying Windmills - each side
:30 Rest

10:00 AMRAP of:
5 DB Renegade Rows - each arm
10 steps DB Walking Lunges - each leg
200m Run

Hellz Yeah! The flooring arrived this morning! It's slow going because of all the equipment stacked around, but the flooring is starting to take shape. Pretty soon, it's going to look like a real gym!

I bet you guys thought this new Fortress didn't come with any running, didn't you? Well, don't you worry....there'll be plenty of running here! The good news is that we no longer need to run with our flashlight/rape whistles, because the streets are well lit, and there is even a sidewalk. Safety RULES!

Does everyone have the Meatzza Fest on their calendars? This is by far the tastiest event of the year!

No Floor, No Problem!

Clean & Jerk: 15:00 to establish 1RM

5 Rounds of:
5 Shoulder to Overhead (60/45)
10 Sit-ups
20 Double-unders

In what can only be described as the WORST luck ever, the truck delivering our flooring BROKE DOWN in Crystal Lake today. We have been told that it will be delivered Tuesday morning! If anyone has some free time and would like to come help put down our magic WOD carpet, we'd love the help!

So we're back in full swing with classes at the Fortress, despite not having our floor. I'm sure you all noticed the two pull-up rigs that we put together - we'll have full use of them shortly! Thank you to everyone who has helped us SO MUCH with this move. You guys are the best!

Classes to begin Monday at FORT(RESS)

It's time to begin the new chapter in CrossFit Fire's book! With the help of some amazing volunteers, we were able to move everything over to the Fortress in only one day!

Now, before you're too impressed, everything is still in disarray. You're my friends, so I know you'll understand. Just pretend you came over unannounced and found 8 loads of laundry in my family's kind of like that. All of our new equipment arrived, but the new rubber flooring hasn't made it yet.

Thank you very much for your patience as we get our new home squared away and beautiful. Right now it just looks like a tornado carried a trailer full of Rogue equipment and it landed in our building. :-) By the end of this week it'll be dazzling and wonderful, I promise!

PARKING - there is lots of parking at the new gym. The village of McHenry wants us to enter through the Northwest Electric Supply parking lot from 120, and exit onto Hillside. We can use the striped parking spots in the Northwest parking lot, the striped spots along our building and our loading dock - but please don't park along the back side of Rose Auto Supply. They cleverly put up signs that say "customer parking" that are identical to our signs that say "customer parking".

Schedule Update – Moving into Fortress!

The day has finally arrived! The new Fort(ress) has passed all building inspections, and is ready for us to move in.
In order to accommodate our tight deadlines, we will be canceling all Friday evening and Saturday morning classes.
We will resume our regular class schedule as of Monday in the Fort(ress)!!!
The new location is 1020 Hillside Lane in McHenry. If you take 120 to Hillside and turn north, we'll be the 2nd building on your right hand side. We share a parking lot with Northwest Electric Supply and Rose Auto Sales. When you arrive, park in any of the striped parking spots. There's about 52 of them. (HOORAY!!)
Our main entrance is on the south side of the building, just to the right of the big bay door. The new fancy door still hasn't arrived, so please excuse the scary old rusty door.
If you'd like to pitch in and help us with the move, we would appreciate the help! Just email me and let me know what hours you are available.
It's like Christmas came early, and my birthday! This is so exciting! I can't wait to show all of you our amazing new facility. I truly hope you all love and enjoy the new space.
See you at the Fortress!