Ryan had an amazing idea. He thinks that if you have a top 5 spot on the record board for a named workout, that you should be automatically notified any time that workout comes up in the programming. That way, you're sure to be at the Fort to defend your record. He's a clever one, isn't he?

The strength work yesterday was weighted pull-ups. I'm proud to announce that we finally have enough girls doing unassisted pull-ups, that we have filled our "heaviest pull-up" board on both sides! There were some creative ways to hold the weights going on...my favorite was Heath's "backpack" using assistance bands and incremental plates. Good thinking!

As for the metcon,  we did Isabel. Isabel is 30 reps of snatch (60/40kg). Take the bar from the floor to overhead in one single motion each rep. You don't have to do full squats, but you DO have to lock out your elbows and knees at the same time in order to complete each rep.

Earl came in for the 9AM class, and set a new Fort record. He did this workout in 2:11! He then went on Facebook and talked all kinds of smack about how Pete could NEVER beat him. It was shocking to say the least. I mean, really. Who does that guy think HE IS?! Ok, none of that really happened, I made it all up. Pete came in for the evening class and did Isabel in 89 seconds. Yep. 1:29!

What could be better than doing a named workout with your BFF there to cheer you on? NOTHING. Get your friends into the Fort so you can share the joy of CrossFit with them!

Alicia cheers on Special J through all 30 reps!