10/2/2012
Strength
3 sets of:
8-10 Overhead Squats
2:00 Rest
3-5 Weighted Pull-ups
2:00 Rest

WOD
4 Rounds of:
15 Pull-ups
30 Wall Ball Shots (20/14)
60 Double-unders

Aaaaaand......WE'RE BACK! A HUGE thanks goes out to our amazing coaches for helping out while we were away. It's not an easy task to be the captain of the Fort ship, and you guys stepped up beautifully. SUPER appreciated! Also, if you attended a class coached by an assistant coach, you will be receiving a survey in your inbox tomorrow. Fill these out so we can give them feedback!

In case you forgot, this is our annual Friends and Family Funtastic FREE WEEK! You can attend any of our group classes Monday - Friday this week absolutely free. No obligation. No hassle. No pressure. Just a week of classes for you to see if CrossFit Fire is right for you. Don't let the workouts intimidate you. There will be a friends and family scaling option for ya. I'm not gonna throw you in the deep end and let you sink....I'm good like that. There is no limit to how many times you can come either. Why not try and make 3-4 classes work this week?