Yum, and yay!

3 sets of:
20 steps DB Walking Lunges
1:00 Rest
Max strict Pull-ups
1:00 Rest

6 Rounds of:
:30 Thrusters (45/30)
:30 Rest
:30 Box Jump-overs (24/20)
:30 Rest

You might have noticed that there are some new items popping up in our pro shop. We finally re-stocked a few of our favorite items! First of all, we have Winnie's Rip Fix cream. It comes in a little metal container, and it's kind of a wonder product. Not only is it great for when you actually tear your hands, it's also a great way to PREVENT the tears. Think of it like chap stick for your calluses. It'll keep the from getting dry and brittle, therefore keeping them from getting pinched and ripped off. WINNING!

The other item we are stocking now is Kill Cliff Recovery drink. These recovery drinks are loaded with electrolytes, vitamins and micronutrients for replenishment. Not only do they help with recovery, but they are also Lurong Paleo Challenge approved. Plus they taste better than a turducken chugging a rainbow while riding a unicorn. I'm just sayin'.

The Range

5 sets of:
3-5 Deadlifts
:20 Rest
15-20 Push-ups @ 10X0
3:00 Rest

1 Round of:
1000m Row
50 KB Swings (24/16)
800m Run

"I don't always run on the beach, but when I do....I run with SPIRIT FINGERS".

Do you see how in the strength work there is a range? It says "3-5 deadlifts". In case you're new and not quite sure what that means, it means that for your first set, you should choose a weight that is light enough for you to get all 5 reps. Same with your 2nd, and possibly even your 3rd set. By sets 4 and 5 though, the weight should be sufficiently challenging, so that you only CAN get 3 or 4 reps. If your last set of the 5 sets ends with you doing a weight you could only deadlift for 3 reps that means you did it right!

Enya is ruining my mojo

4 sets of:
4-6 Single-arm Presses - each arm
1:30 Rest
7-10 Tuck to L-sits @ 1212
1:30 Rest

15-12-9 of:
Power Clean (85/55)

So, I'm sitting in my kitchen trying real hard to write up some blog posts. Somehow, my mind keeps drifting, and all I can think about is putting my feet up on the couch with cucumbers on my eyes. I just realized that maybe my mental block has something to do with the HOUR OF ENYA I JUST ENDURED. Pandora radio, you're usually so good to me, but how in the WORLD did you get switched to ENYA!?

Ok, I'll try and switch my brain back into coaching/blogging/badass-ery mode. I'll flip on a little Eminem or something. Actually, that's a good question. What's your "Get pumped up" song?

Testimonial – Melissa G

Health and fitness has been a central part of my life ever since college. I was an endurance athlete for many years; and distance running was my passion. I started personal training at the Madison YMCA in 2008. I immediately fell in love with helping others achieve their goals! I knew this was something I wanted to do for the rest of my life.

In 2012, my world was turned upside down. I had been training for a figure competition as well as a marathon. The unhealthy practices used to lean-out, mixed with the strenuous hours of exercising (teaching spin and my own training), put my body over the edge.

Two months before my wedding, I became severely ill. My adrenals started to shutdown and I had a slew of other ailments. Walking up stairs became difficult and my sense of identity had slipped away. It was emotionally difficult to train others when I was literally falling apart. I ended up losing most of my strength and muscle mass, and my endurance was shot. To top it off, I gained roughly 20 pounds, even though I was still eating clean.

When a male client told me, in the middle of the gym, that I was getting fat, I was ready to give up on my dreams and career. I did not feel adequate to train anymore. I was ready to leave the fitness industry forever.

Right before I became sick, I had an assessment at Crossfit Fire. I felt so welcomed and excited that I told my best friend. She actually joined before me! This allowed me to see the impact in her life and it made me want to join that much more!

To be honest, Fire was my Hail Mary. I was super intimidated at first, but that intimidation quickly turned into excitement as I realized how magical the Fort really is. I came into Fire with my body injured and my spirit broken. The community, the coaching, and the programming literally took me from defeated to wanting to push myself to be the best I could be. To say that Fire changed my life is a vast understatement. CrossFit Fire gave me my life, my identity, and my passion for fitness!

I hate your FACE

3 sets of:
2 TGUs - each arm
1:00 Rest

4 Rounds of:
20 KB Swings (24/16)
20 Wall Ball Shots (20/14)
300m Run
4:00 Rest

A long time ago we had a lady in our classes who was about 4'11", and her name was Christine. She was a feisty little lady, and I wish I had a good picture of her to show you. Anyways. During any workout with wall ball shots I would catch her whispering to her ball whenever she'd finish a set. Being the curious person that I am, I asked her what she was whispering to her ball. She told me, "I'm whispering, I hate your FACE." No matter how much time passes, I always think of her whispering to her ball whenever wallball shots come up.

I'm sure you all saw the newsletter, but the buildout of the new Fortress is coming along FAST! We are hoping to have drywall up by this weekend. Pretty soon I'm going to be looking for volunteers for all kinds of stuff. The next few things we'll need help with are painting, concrete staining, tile, and stall mat installation. If you've ever picked up the corner of a stall mat, you know they're HEAVY. If you have some free time this week or next week and would like to help, please reach out and let me know!

Become a Man


Back Squat: 3-2-1-3-2-1 w/ 3:00 rest

10:00 AMRAP of:
5 DB Man-makers (35/25)
10 Pull-ups
15 Box Jumps (24/20)

My friends....if you weren't a man already, it's time to become one! Get ready for MAN MAKERS!

Just wanted to make sure you all heard that Pete has received orders for additional training with the National Guard. The good news is that this is something Pete has been working hard towards and will increase his professional bad-assery. The bad news is that we all lose any Pete time for the next 12-18 months.

They’ll have him on pretty tight lockdown in the beginning, but then things should lighten up and we’ll be able to at least harass him with texts and emails. He’s also planning on coming home for a week or two around Christmas.

We'll definitely miss Pete, but this is a great honor and an exciting opportunity for him!

Fresh Air

5 sets of:
3 Hang Squat Cleans
3:00 Rest

12:00 AMRAP of:
15 KB Swings (24/16)
10 Wall Ball Shots (20/14)
100m Run

Well, happy October, everyone! You're in for a nice treat with this WOD since it gets you outside! You could even take your wall ball and kettlebell outside if you wanted to!

Just a reminder on those kettlebell swings - your core needs to stay tight, and your butt should stay squeezed at the top. This will keep you from over extending at the top of your swing, which leads to lower back injury and pain. Be safe, my friends.