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Team George, Team Jamie


In teams of 2, complete 5 Rounds each of:
20 Wall Ball Shots (20/14)
10 UB Deadlifts
400m Run

Here is another great Fort Moment. Jamie is always full of surprises! One morning at GYG she surprised George with matching shirts! A little known fact is that if you look in her workout Log, she keeps a running tally of every time she beats George in a workout - no joke! (love ya, Jamie!) :-)

The new Fortress is coming along so fast now! The flooring should be delivered this week, and the dry wall guys are just about ready to sand. Once it's all sanded, I'm going to need a ton of help painting. I'll post on facebook and let you guys know when I'll be up there, and if you have some time to spare, you'll know where to find me!

Great Moments

Upper Body Pressing or Pulling Progression

Tabata Push Press (35/25)
Tabata KB Swings (24/16)
Tabata Push-ups
Tabata Sit-ups

It's not that I'm not excited about moving into the Fortress, because I am definitely excited. It might actually be one of the most exciting milestones in my life so far. It's just.....there have been so many great moments that happened in our little Fort. So many accomplishments. So many lives changed. From now until our move, I want to highlight some of the great Fort moments, starting with Kinsy's very first muscle-up. Kinsy first MU This was October 18th, 2012, and she worked her ASS OFF to accomplish this! She failed over, and over, and over, but never gave up. And now look at her today! She can string together 7 consecutive muscle-ups!

I also wanted to pass along some very sad news. I heard that yesterday, Dolores's father passed away suddenly. She will be returning to Scotland to be with her family, so we won't see her for a few weeks. Please keep her in your thoughts during this very tough time.

Run and be glad

10/11/2014 - Team Saturday
In teams of 2, complete 20:00 AMRAP of:
20 Power Cleans (60/45)
20 T2B
400m Partner Run

BOOM! Looks like it's going to be another AMAZING team Saturday! This workout couldn't be any more perfect.

And while you're out on your partner runs, I want you to remember our 3 friends who will be doing the ULTIMATE partner run on Sunday. Barrett, Melissa and Tabitha are all participating in the Chicago Marathon! Yep, that's right. They are actually PAYING to go run for like....hours. :-)

Seriously though - we wish you guys good luck, and hope you all PR!!! GO TEAM FIRE!


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!