Saturday morning is definitely our most popular class! We had 12 people show up at the Fort bright and early to start their weekend off with a WOD. I have to ask again...what did you guys do to make Bill mad? The Saturday workout was beyond comprehension. Bill claims to have pulled it straight from the main site....but I think he pulled it from a more evil place. The workout was 3 rounds for time of: Row 100m, 50 pushups, row 100m, 50 situps, row 100m, 50 squats, row 100m, 50 supermans. Yes, you read that right - 3 rounds of that. There are some people in the CrossFit community that can do this workout in as little as 27 minutes....but we are NOT those people. I finished in just over 40 minutes. Ugh. Tucker went outside after the workout and stuck his head in the snow. It's too bad I have hair, otherwise that would have been mighty refreshing.

GREAT job everyone! Sabrina came back and ROCKED the workout! Great to have you back, girl!

Tucker....why are you laughing? Were you doing a different WOD than the rest of us??

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We had another fun and exciting team Friday. The workout was a repeat of one we did over the summer; Row 1000 meters, 250 wall ball shots, 250 double unders, row 1000 meters. Some of the teams tried to just crank through everything while others planned out a strategy. As it turns out, the team with the strategy won! Bill and Mariah decided that they would switch on the rower whenever they got tired, rather than having each team member row 500 meters. They perfected their technique of switching rowers, and it got them a big lead.

It's absolutely amazing that our pregnant CrossFitter is still kicking everyone's butts on team Friday! Nice work Mariah and Bill! I didn't make it to the gym in time to take a picture, so we'll have to settle for a camera phone picture of our champs.

Chris Kelly worked out Friday too...just in case anyone was wondering.

Camera phones need lovin' too

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Last night was a "sneaky" workout. It almost felt like just some light skill work...until you rolled out of bed this morning! Last night we worked our snatch balance technique; this is a great way to start developing both the confidence and the ability to snatch heavy weight overhead. Kelli had a particularly impressive snatch balance - hers included an extra hair-flick at the end. She always has a flair for the dramatic. xoxo

Hey, did you guys know that in high school Chris Kelly ran a mile in just over 5:00? That's flipping amazing. He's strong AND fast. There should be a made for TV movie about this guy. Maybe they could get Tom Cruise to play him.

Sparky wanted to make sure I posted a picture of him with some weight on the bar so he didn't look like a sissy. Here ya go Sparky. You almost look as tough as Chris Kelly.

Nice work Sparky!

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Did you guys do something to make Bill mad? No really...I think he's mad at us, and is punishing us with the hardest week ever! The workout yesterday was ridiculous. For those of you who went through the whole thing, you should feel incredibly proud. The workout was BY FAR the hardest workout I have ever done....PERIOD. There was a team workout over the summer that came close...I think it had 150 burpee box jumps or something horrible... but last night was still the hardest ever. There wasn't a name for this workout, but Tucker gave me a good idea; we're calling it "ticket for the puke train". I saw Tucker shortly after he finished his workout, and he told me that he bought a ticket for the Puke Train, final destination Puke Central Station. Fortunately, he got off one stop early in the little town of Highly Nauseous, population: Tucker. I still giggle when I think about his analogy!

The workout was 3 rounds for time of: 50 box jumps, 21 deadlift and 30 pull ups.  

Great work everyone! Even doing 1/2 of this workout was still brutal. Chris Kelly worked out twice yesterday. He came in the morning, and then returned in the evening to "Tabata Something Else". Yep, that's right...he's a total stud. Did anyone notice how well his gloves coordinated with his shorts? He's always so stylish. Man is Chris Kelly cool.

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Yesterday we did Tabata Something Else. This is a GREAT workout, and is a good gauge of progress. Tabata is a work protocol where you work for 20 seconds, and rest for 10 seconds - we typically do 8 rounds. The workout was tabata pullups, pushups, sit ups and then squats. Everyone did wonderful! The PR train rolled through the gym, and most everyone jumped on board! Congrats to Sparky for beating Chris Kelly by 1 rep. I like that you guys are competitive, and push each other to be better performers.

Sparky watches as Rudy dies...

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Ladies and gentlemen....we have some "twice a day" action going on! Are YOU brave enough to do it twice in one day? Tee hee! A few of our members have decided to take full advantage of their unlimited memberships, and attend more than one class per day. Typically we don't make them repeat the same workout - we'll think of something else for them to do instead! Yesterday Stacy came to a morning class and did Nasty Girls, and returned in the evening to do the burpee deadlift workout from the CrossFit Games. She's a glutton for punishment I guess. *shrugs*

The workout yesterday was "Nasty Girls". This workout is 3 rounds for time of: 50 squats, 7 muscle ups, 10 hang power cleans. We made sure to play "nasty girls" by Nitty over and over and over. If the pain of the workout wasn't enough motivation to finish quickly, the agony of one song on repeat was! Granted, that's one of my favorite workout songs...but somehow it became less enchanting after the 8th time with sweat pouring in my eyes.

We have a newbie! Steve came to our 6PM class to start his free week. As always, DON'T WORRY if you can't do pull ups, muscle ups, or deadlift twice your body weight. CrossFit is for people of all fitness levels. Thank you, Steve, for being brave enough to give it a try! Welcome!

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How do you guys feel about the 7PM class? Do you need that class? Is there anyone who can't come to another time, and 7PM is the only time slot that works for you? What if we reduced the number of times per week we offered 7PM? Up until last week, we had a CrossFitter who could ONLY attend 7PM classes, and she's the reason we kept offering them. Fortunately for her, (but unfortunately for us) she was offered a promotion, and is now working too far away to make the 7PM class. (big sad face) Please let Bill or myself know your feelings on this time slot, otherwise we will be eliminating this class. Our other thought was that a few times a week the 7PM time slot could be a "specialty" class...like a pure strength class, or a class just to work the olympic lifts. We're still playing around with ideas.

My apologies to Matt for the delayed start this morning at the Fort. When Bill arrived to unlock the gym, he discovered that the lock was frozen shut, and the garage door opener had shorted out. We didn't get things rolling until closer to 8AM. Sorry Matt! Thanks for sticking around!

Do you guys know what today is?? It's Joe Brooks' 21st birthday! Happy Birthday Joe Brooks!

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