Have you been waiting until the weather gets hot until you decide to give CrossFit Fire a chance? WELL THEN NOW'S THE PERFECT TIME! CrossFit Fire wants to help you get in the best shape of your life this summer! All you need to do to get started is to register for our next ramp-up session. Ramp-up is a series of 6 classes designed to teach you all the movements we use in class, as well as prepare you to join our regular group classes. Here are the dates and times of the next ramp-up:

Monday, July 26 - 7PM
Wednesday, July 28 - 6PM
Friday, July 30 - 7PM
Monday, August 2 - 7PM
Wednesday, August 4 - 7PM
Friday, August 6 - 6PM

Please note that the 2nd and 6th sessions are at 6PM, while all the rest are at 7PM. On July 28th, I would encourage all my new ramp-up-ers to stay from 7-8PM to hear Bill's nutrition discussion. This is a GREAT time to be starting ramp-up! By registering for ramp-up, you'll also be allowed to register for our Better Body Challenge III! Talk about EXTRA motivation!

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Occasionally when Nancy comes to visit the Fort, people cry. I won't name names, but a long time ago, this girl I knew cried during Nancy. Ahem. We won't talk about it anymore though.

Have you guys noticed a trend this week? We're not doing any strength work this week. I promise it isn't that we ran out of strength work ideas; we are just going to be starting a new generation of our programming once we return from the Games. It's going to be EPIC.

The skill work yesterday was max height box jump. As if he knew what we were doing, Sparky magically appeared at the Fort. Hooray! Sparky is a REALLY good jumper, and took the bottom spot on our record board by leaping 48-3/4 inches! Steph L. took the #2 spot for the ladies with her big 39" jump. Good work you guys! I have to say how proud I am of Jackie. It was her last night of ramp-up, and she had to stare one of her fears straight in the face. She was hesitant to jump onto the 16" box, but ended up nailing a 22" jump! ATTA GIRL!

Nancy is a killer workout. Garth came in to defend his spot on the record board, and ended up setting a big PR. You would have loved the look on his face when he realized that Nancy was 5 rounds...not 3. It was sad. Sad like Bambi's Mom. This is what he looked like:

Ok, so Garth isn't THAT furry.....this is actually what he looked like:

don't cry Garth...it's almost over.

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Does anyone else agree? I thought the tabata workout we did yesterday seemed to make the whole day better! We did 8 rounds each of pull-ups, slam balls, wall ball and rowing for calories. I was hoping there would be a unanimous decision about what the worst part was, but the jury was divided. Some said pull-ups, others said wall ball or rowing. *shrugs*

There was no strength work  yesterday, but I'm sure that won't be an issue. Tabata workouts are usually pretty taxing on your body, and there's no need to overdo it so early in the week!

Speaking of this week, we are going to be announcing some class times for while we are gone. I should hopefully have a final answer from Pete about when he is going to be available to coach. You guys BEHAVE while we're gone!

We have some pretty amazing things happening in the next few weeks. Did anyone notice that we set a date for the Better Body Challenge III? Did you ALSO notice that we have scheduled two nutrition discussions? If you have been feeling like you need a little extra motivation, this is your chance! Our past BBC participants have seen pretty amazing results. Being part of the challenge and logging what you're eating truly helps keep you on track!

Garth shows us his best side

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I want to say how PROUD I am of everyone who competed on Saturday at the Oly meet. For some of us, this was the first time we competed at ANYTHING. There's something so nerve wracking about standing up on that platform getting ready to lift. Your hands will shake, and your heart will be racing, but in the end it's SO worth it!

Our team took home two medals! The one and only KTUCK took home the medal for her weight class....but when they announced her as the winner she was outside. I also took home a medal by tying for first in my weight class. We also saw amazing lifts from Ivy, Bethy, Carrie, Steph L., Mark, Brian A., and Ivan the Great. Thanks for coming out and representing the Fort!

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I have to tell you guys, I giggled a little when I looked through the pictures from Team Saturday. There's just something so funny about people running with a kettle bell! For some reason, it's not as funny to run with dumbbells....

Here was the workout:

In teams of 2
60 front squats
400m run
60 box jumps
400m run
60 push press
400m run
60 kb swings
400m run

1 person was working at a time, and the kettle bell came along for the final run. Is anyone surprised that Brian's team won the belt? He's like.....a crazy fast runner. Congratulations David AND Brian!

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Friday we got to work our way up to a single rep max on the snatch. Bill and I also established some guidelines around what we'll allow to "count" for our record board. Here's the thing...sometimes when people are snatching they do a wide grip clean, press-out thingy. This isn't okay. We aren't going to hold anyone to USAW standards of "no press-out", but we would like you to at least completely clear your head before we see any pressing out. So if you snatch the barbell to your eyebrows, and then press it out, that's a no-go. If you snatch it above your head and press it out, DING DING DING! Record board time!

Speaking of record board time, Pete wore his lucky hat backwards, and snatched 101kg's! WOWZA! Back in December, his single rep max was 87kg's. I'm not sayin', I'm just sayin'. Mark Ritchie, David, Craig, Ryan Z., Sam, Strong Julie, Hero Mike, Steph L., April, Kirsten, Mike K., Bethy, Brian A., and Hannah also set new PR's yesterday. Great job everyone!

The metcon was a 10:00 AMRAP of double unders and kettle bell swings. A couple of you groaned and rolled your eyes at the double unders, but much to YOUR surprise, all that trying paid off! You finally got some double unders! Watching people get their first double under is like watching a small child open a really amazing present on Christmas morning. You're not sure where this amazing thing came from, but you're soooo happy to have it!

We had 11 people finish ramp-up this last week, so expect to see some new faces. Let's remember to introduce ourselves and be friendly! Remember how nervous you were your first few "real classes" at the Fort?

I wish I could remember why Mike was laughing.

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