Yesterday's workout wins for the most confusing workout ever. It wasn't confusing in the sense that it had a lot of movements, it was just unclear by the way it was written on the board. Here's what the board said:

AMRAP in 5 rounds of:

:90
5 overhead squats (60/40kg)
10 burpees
:30 rest

See what I mean? 5 rounds? AMRAP? HUH?? What we meant to say was that we are going to tell you when to work and when to rest. Try and get as many rounds of 5 overhead squats and 10 burpees as you can, but you'll have 5 x's 90 second sessions with 30 seconds of rest in which to accomplish this. Weird, I know.

Regardless of the confusing nature of this workout, everyone did great. Earl actually commented that it was among the hardest workouts he has done at the Fort EVER. Then again, burpees and OHS are two of his least favorite movements.

Yesterday was a bitter sweet day for me, as it was Daniels very last day at the Fort. He is being deployed again for several months, and once he is done, he will be returning home to South Carolina to be with his family....finally. It might be the end of his time at the Fort, but it is hopefully not the end of his time as a CrossFitter. We wish you well Daniel - return home to your family safe, and don't forget about your CrossFit Fire family!

(I think I got something....in my eye.....)

We had 19 people at our 9AM class. Holy kamoly! Needless to say, we will be opening up an 8AM morning class on Tuesdays and Fridays starting  next week. Hooray for 8AM classes!

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I heard a rumor that there are some sore traps today. Is this true? If it IS true for you, then you'll know that you were shrugging hard enough on your snatches yesterday! (silver lining and all...)

The strength work yesterday was back squat. Know what my favorite part about back squat is? It's that we use almost ALL the weights because you guys are so flippin' strong.

Our metcon was fun and amazing, as always. We combined box jumps with deadlifts, and topped it off with pull-ups. For those of you who went through this workout yesterday, you probably have much more respect for how much you use your hamstrings to do box jumps. Am I right? We had a few dive-tuck-and-roll maneuvers, but ultimately we all lived to tell the tale.

Here's two new faces at the Fort! Jose and Katherine have completed ramp-up and you should see their smiling faces in regular classes. Welcome!

Know who else deserves a warm welcome? Mark and Tricia's new babies! The Ritchies welcomed their SECOND SET of fraternal twins. Pryce Dove and Quinn Hawke came into this world a touch over 6lbs each! Well done you two. Trish, we expect you back at the Fort in a couple of days. Sound good? As for you, Pryce and Quinn, if you're half as strong as your Dad, and half as good a rower as your Mom, we'll see you at the 2029 Games!

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Alright everyone! We are excited to say that our Events page is up and running
on the CrossFit Fire website now! We will no longer be using facebook for events.
Start sending your RSVP's to the website from now on.

As of now you will not be "invited" to the events anymore. You will have to look on the left hand side
of the website under News & Events for all current and upcoming events.

Every couple of days or so I am going to add the names at the bottom of each
event of who has RSVP'd "yes" to each event. This way you will know who is attending.

Looking forward to seeing all of you at future Crossfort events!

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Ryan had an amazing idea. He thinks that if you have a top 5 spot on the record board for a named workout, that you should be automatically notified any time that workout comes up in the programming. That way, you're sure to be at the Fort to defend your record. He's a clever one, isn't he?

The strength work yesterday was weighted pull-ups. I'm proud to announce that we finally have enough girls doing unassisted pull-ups, that we have filled our "heaviest pull-up" board on both sides! There were some creative ways to hold the weights going on...my favorite was Heath's "backpack" using assistance bands and incremental plates. Good thinking!

As for the metcon,  we did Isabel. Isabel is 30 reps of snatch (60/40kg). Take the bar from the floor to overhead in one single motion each rep. You don't have to do full squats, but you DO have to lock out your elbows and knees at the same time in order to complete each rep.

Earl came in for the 9AM class, and set a new Fort record. He did this workout in 2:11! He then went on Facebook and talked all kinds of smack about how Pete could NEVER beat him. It was shocking to say the least. I mean, really. Who does that guy think HE IS?! Ok, none of that really happened, I made it all up. Pete came in for the evening class and did Isabel in 89 seconds. Yep. 1:29!

What could be better than doing a named workout with your BFF there to cheer you on? NOTHING. Get your friends into the Fort so you can share the joy of CrossFit with them!

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So....in case you ever thought you whipped yourself hard with the jump rope, you need to take a peek at poor Ivan's shins.

Yeah, that's about the worst double-unders beating I've ever seen. There have been times when someone will whack themselves pretty good a couple times in the back of the arm, and there are even the occasional shin whippings....but this is just unreal. Hopefully Ivan still has some feeling left in  his shins.

The workout started with some heavy jerks. You could opt for either the split jerk, or the standard push jerk - whatever you're most comfortable with. We saw some pretty impressive numbers! I know Charlie is a big strong man mountain, but he chose not to write his strength numbers on the board...he's sneaky like that. I overheard someone in the 7PM class shout "who's Earl!?" Apparently they noticed that he put 98kg's over his head 8 times. He's a big strong man mountain as well, but he's not ninja and stealthy like Charlie.

We had some visitors yesterday! Josh and Levi are visiting some family out in Harvard, so they'll be joining us a few times this week. They're visiting from BTB CrossFit in Atlanta, and they brought me a SWEET "Fran is my homegirl" shirt. Anyone who knows my relationship with Fran can see the irony.

Our other visitor was Clark. It's been a long long time since we've seen his smiling face, and he's extra smiley now that he's been to Disney and back.

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Happy Memorial Day! Thank you to everyone who came out to the 9AM group class yesterday. There were rumors that it was going to be a team workout, but it ended up being a normal class structure. For our strength work, we did sets of 5 with overhead squats. As we were putting away racks and warming up for the metcon, the thunder started rumbling and the sky turned black. Nervous glances were being exchanged, as this was the workout written on the board:

800m row
30 thrusters (60/40kg)
800m run

Yes, even though it was going to rain, the workout MUST go on. It wasn't a matter of IF you were going to get wet, it was only a matter of WHEN.

There were 4 heats of this workout, and heats 2 and 3 definitely got the most wet. Shirts were coming off, and shoes and socks were abandoned. It was a fun, wet workout!

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How many of you are guilty of accidentally (or intentionally) teaching a small child a bad habit? Are you the uncle that always makes fart jokes? Are you the goofy cousin that is always throwing things into the fire that don't belong? How about your language? Do the kids in your life need "ear muffs"?

Ever stop and wonder what kind of role model you are being for the kids in your life? I'm not just talking about YOUR children either. Almost all of us have kids in our life in one way or another. These kids see us and whether or not we realize it, these kids look to us to determine how they live their lives. From a very early age children can imitate pretty well.

We all know and love Super Jack. He's a spectacular little shirtless man who does burpees, push-ups, sit-ups, swings from the rings, rows and lifts weights. He even DROPS his weights and then shakes out his hands when he's done. Keep in mind that I didn't have to show him how to do any of those things. He learned just by watching and imitating.

See what I'm getting at?

By being part of the Fort, you are becoming a better role model to both children and adults alike. Set a good example by practicing what you preach, and by  making your health a priority. If you make time in your schedule to work out and eat right, there's a good chance that someone else will imitate that. Whether it's your sister who needs to lose a few pounds, a coworker who wants to get stronger, or a small child, you are ultimately responsible for setting a good example. BE CrossFit, even after you've left the Fort for the day. LIVE CrossFit, even when you're at a family function and everyone else is having brownies. LOVE CrossFit and what a positive impact it could have on those around you.

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