Each day we dedicate some time to either a strength movement (strengff as the Mayor likes to say) or a skill. We have been working on our strength for so long, that the skill work took some people by surprise. The skill work was ring dips 5-5-5-5-5. Yep. Ring dips. If you still don't have ring dips, let's challenge ourselves and use a smaller band today for our sets of 5. If you have unassisted ring dips, strap on the weight belt and have at it! Josh T. stayed after class and played around with heavy single reps, and he was thiiiis close to locking out a ring dip at 50kg's! You'll get it next time Josh!

After the strengff (Ok, you're right Zach, it IS more fun to say it like that) we went through a little metcon:

5 rounds for time of:
20 overhead walking lunges w/dumbbells
10 push press w/dumbbells
*prescribed weight is 35% of your total body weight between your two dumbbells.

This workout got heavy pretty fast. Ya know what though? It's going to give us all some sexy shoulders in our tank tops this summer! Earl and I were discussing the weights before we got started, and he asked if he should just round up to the 40lb dumbbells. I warned him that it was going to get heavy pretty fast. I don't think he believed me until the middle of round 2.

We had a record number of people at the Fort yesterday - 45 people worked out with us! Hip hip - HOORAY! Can everyone please start registering for classes through mind body online? We want to make sure everyone gets the best CrossFit experience possible, and until we can be outside a little more consistently, we need to limit our class sizes to 12 people.

We have some painting and other miscellaneous improvement projects going on at the Fort, so I apologize for the mess.  The projects should be wrapped up by the weekend.

Wes rocks the jump on his burpees