Kettlebell Wednesday

4 sets of:
2 Turkish Get-ups
1:00 Rest
25 KB Swings
1:00 Rest

3 Rounds of:
10 Power Cleans (60/45)
20 Hand-release Push-ups
30 Double-unders

Ah, kettlebell swings. How I love thee. :-)

Speaking of kettlebells, we are excited to announce that we will be hosting our very first CrossFit speciality course in a long long time! November 22nd and 23rd we will be hosting the CrossFit Kettlebell Trainer Course at the new Fortress! This is a fun, weekend long course designed to turn you into a kettlebell swinging MACHINE. It's always fun to learn something new, and here's your opportunity to learn from the subject material experts!

Check out the CrossFit registration page for more information!

5 minutes = no problem

4 sets of:
4-6 Deadlifts
Max Handstand Push-ups
2:00 Rest
*sub standard Push-ups for HSPU

5:00 AMRAP of:
10 Push Press (50/35)
15 KB Swings (24/16)
2:00 Rest
5:00 AMRAP of:
10 Pull-ups
10 Box Jumps (24/20)

Guys, this is the perfect Friday workout. You're starting off with sets of "easy" deadlifts, and then two 5:00 AMRAPs. If there's one thing I've learned over the years, it's that you can do ANYTHING for 5:00. Ok, so maybe that's not exactly how the saying goes, but it's close! :-)

Don't forget! This coming Saturday, September 20th is our paleo breakfast! Our sign up sheet still has lots of yummy stuff for you to bring. Make sure you sign up to bring something (Preferably bacon. There could NEVER be enough) and bring the whole family! This will be our last paleo breakfast at the old Fort.....sniff sniff. So many memories!

Testimonial – Sarah Bryowski

I wanted to just extend a big thank you to both of you.  Over the past few months I've gone from running 3-4 times a week to ZERO running (only if it's in a WOD).  This is mainly because I enjoy CrossFit Fire so much more than running alone.

I used to run a 5k in 27:00 - 28:00. This past weekend I participated in the Fox Lake Mayor's Challenge and I'm happy to say I was able to knock my time down to 25:16!  It was good enough to give me a 1st place medal for my age group. I also was able to place 2nd for females over 18.

The newspaper featured me in their article about the event too!

The training you've provided me has made me stronger, faster and a better athlete.  I just wanted to thank you and all of the Fire coaches/members for always pushing me to do more than I think I can do.

All the Ladies LINE DANCE


4 sets of:
4:00 AMRAP of:
500m Row
Max Double-unders
4:00 Rest

I think Heather and Lesley have us confused with a country line dancing studio! :-)

This Saturday is the re-birth of the Paleo breakfast! The sign up sheet for the breakfast  is hanging at the Fort - just pick something you'd like to contribute, and sign up! If you sign up to bring bacon or sausage, just make sure you cook them ahead of time. See you all there!

The Perfect Amount of Running

4 sets of:
4-6 Back Squats
3:00 Rest

In teams of 2, complete 10:00 AMRAP of:
10 Burpees
100m Run
*one partner working at a time
*alternate complete rounds

Ah...100m sprints. It's the perfect amount of running! I know there are plenty of you who would disagree, but what's not to love about 100m sprints?? Just before it starts to get sucky, it's over! You guys are going to have fun with this one - and make sure you partner with somebody who has NEVER been your partner before. It'll make it double the fun.

There are new events popping up on the calendar all the time! Why, just last night I added our annual Halloween Party! Saturday, October 25th we will be having an Oktoberfest theme party! Save the date, and get your Lederhosen ready!

Our old Friend Came for a Visit!

4 sets of:
5 Press
1:30 Rest
10 Toes to Bar
1:30 Rest

21-15-9 of:
Thrusters (43/30)

It's a good, good day! Our old friend, Fran, has come for a visit! Fran is a named workout that CrossFit headquarters came up with a million years ago. Just about anyone you meet who does CrossFit will know their "Fran" time. If this is your first time going through this workout, be prepared for a surprise! It's a short workout that is intended to be done fast and get you breathing hard. Make sure you scale appropriately, and get prepared to learn what "Fran cough" is!

Reminder - This Saturday is the Paleo Breakfast! I'll be hanging a sign up sheet in the lobby - make sure you sign up to bring something, and get ready for a fun morning!

Take them for a walk

6 TGUs - each arm
*use heaviest weight from last week

Part 1
1600m Barbell Carry w/ Partner (½ BW)
*only one partner carrying barbell at a time
*switch as often or little as you wish
*barbell must be carried on back and may not touch ground
Part 2
5 Rounds of:
2 Wall Climbs
20 Double-unders
*10 Star Jumps if you don’t have Double-unders

There's a whole lotta fun in store with this workout! First of all, who doesn't love the confused stares from passing motorists and neighbors when we take the barbells out for a walk? It's kind of amazing.

And then there's star jumps. You'll see Drew doing a star jump in this picture. Look at that enthusiasm! I'm glad to see these as the substitution for double unders. Not quite as awful as having to do burpees....but it'll do. :-)