Fresh Air

10/1/2014
Strength
5 sets of:
3 Hang Squat Cleans
3:00 Rest

WOD
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.

Acting Strong or Being Strong. You Choose

Acting strong needs mirrors to workout, being strong needs a destination.
Acting strong needs friends to tell them how great they are, being strong needs friends they can help become great.
Acting strong looks around after a PR to see who’s watching, being strong puts more weight on.
Acting strong storms off when things don’t go as planned, being strong plans for tomorrow.
Acting strong is hurtfully honest, being strong is honestly helpful.
Acting strong is there for whomever is there for them, being strong is always there.
Acting strong waits to see the outcome, being strong makes the outcome.
Acting strong needs an entourage, being strong builds a community.
Acting strong needs applause, being strong needs to make others feel like they are applauded.
Acting strong is the loudest coward, being strong is the quietest fighter.
Acting strong waits for a better day, being strong lives everyday like it is their last.
Acting strong will pray as a last resort, being strong will pray as a first step.
Acting strong will display trophies of themselves, being strong will display trophies of others.
Acting strong has unending pride, being strong can’t be humble enough.
Acting strong joins a team so they can play, being strong joins a team so it can win.
Acting strong sets standards that value themselves, being strong sets standards that show value in others.
Acting strong is a burden, being strong carries them.
Acting strong fears the strong, being strong fears their own strength.
Acting strong will do anything to be accepted, being strong searches for those in need of acceptance.
Acting strong needs proof to believe, being strong is the proof others believe in.
Acting strong has no weakness, being strong overcomes weakness.

Kettlebell Wednesday

9/24/2014
Strength
4 sets of:
2 Turkish Get-ups
1:00 Rest
25 KB Swings
1:00 Rest

WOD
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

9/19/2014
Strength
4 sets of:
4-6 Deadlifts
Max Handstand Push-ups
2:00 Rest
*sub standard Push-ups for HSPU

WOD
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

9/17/2014
Strength
Off

WOD
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

9/16/2014
Strength
4 sets of:
4-6 Back Squats
3:00 Rest

WOD
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!