The instructions for yesterday's workout were quite simple: jump high, go heavy.

Our strength work was heavy sets of 3 on overhead squats. I'm happy to announce that Katherine OWNED her overhead squats yesterday. We have a few other newcomers who are going to be rockstars in no time! Among them are Andy and Hannah. Great job yesterday you guys!

The metcon was from Wild Bill's laboratory, and it was a doozey. It was a 10:00 AMRAP of heavy hang cleans, and high box jumps. Most people laughed and joked when they saw that the hang cleans were prescribed at 70kg's for the men and 50kg's for the ladies. Is this heavy? Yep. But ya know what? It was an AMRAP, and maybe Wild Bill wanted you to go heavy and get fewer rounds.

Once people saw that the box jumps were 34" for men, and 28" for the ladies, they almost ran for the door. All we ask is that you go a little higher than what you usually use for your box jumps. These should be high enough that you can't just rep through them lickety split, you should have to stand and reset your feet between attempts. If you're Hannah, you have to make sure your forearm comes in COMPLETE contact with the box on your second to last box jump of the workout. Hope your arm is ok!

Schedule note: We will now be offering an 8AM class on Tuesdays and Fridays. Hooray! This morning was our first class, and there were 5 people at 8AM, and still 12 people at 9AM. Needless to say, these 8AM class times are probably going to fill up fast! Once we see that we can continuously fill up both morning slots, we'll make more 8AM class times available.

Is everyone signed up to come to Fortapalooza? Cross your fingers and your toes that the rain stays out of the forecast for the weekend. We need some good weather! The party will be on, rain or shine! We'll be supplying a roasted pig, corn on the cob (I know, corn is a grain), and a fruit platter. If you would be so kind as to bring a dish to pass, that would be splendid! We'll have a special take home gift for all our CrossForters who attend!

Here's one of our new faces - everyone meet Hannah!