I'll be honest. When I looked at Bill's programming document it took me a second to realize what this workout was. EMOM stands for "every minute on the minute". If you've never done a WOD like this, here's how it works. At 3, 2, 1, GO you'll do 10 kettle bell swings, and 5 burpees. Whatever time is left in the minute you rest. If it takes you 30 seconds, you get a 30 second rest. Makes sense? GOOD.

Hey guys - SUPER EXCITING ANNOUNCEMENT!!! I have added dates in October for our next Friends & Family days!! This is a whole week (Monday - Friday) 10/1 - 10/5 where you can bring anyone to the Fort to a group class for a workout! Don't worry if they're new to working out. We'll have scaling options and even movement substitutions. We only do this about twice a year....it's kind of a big deal. Start talking this up to your peeps NOW.

You'll notice that a few other cool and amazing events are popping up. We have a Paleo Breakfast this Saturday at 10AM - sign up to bring something. These are always a BLAST!