I heard a rumor that there are some sore traps today. Is this true? If it IS true for you, then you'll know that you were shrugging hard enough on your snatches yesterday! (silver lining and all...)

The strength work yesterday was back squat. Know what my favorite part about back squat is? It's that we use almost ALL the weights because you guys are so flippin' strong.

Our metcon was fun and amazing, as always. We combined box jumps with deadlifts, and topped it off with pull-ups. For those of you who went through this workout yesterday, you probably have much more respect for how much you use your hamstrings to do box jumps. Am I right? We had a few dive-tuck-and-roll maneuvers, but ultimately we all lived to tell the tale.

Here's two new faces at the Fort! Jose and Katherine have completed ramp-up and you should see their smiling faces in regular classes. Welcome!

Know who else deserves a warm welcome? Mark and Tricia's new babies! The Ritchies welcomed their SECOND SET of fraternal twins. Pryce Dove and Quinn Hawke came into this world a touch over 6lbs each! Well done you two. Trish, we expect you back at the Fort in a couple of days. Sound good? As for you, Pryce and Quinn, if you're half as strong as your Dad, and half as good a rower as your Mom, we'll see you at the 2029 Games!