We have been working hard to get the new and improved version of our website released. Hopefully starting next week we can have it up and running. The new website will look almost identical to the current one, but you will have the ability to comment on the daily posts and pictures. A HUGE thank you goes out to Adam Kayce of blackboxwebsites.com for his help! He is totally THE MAN to talk to if you want to have a website created. Don't have a dumb website - call Adam if you need help!

It looks like we will be having a New Year's celebration at the Fire House Gym in Spring Grove. We are still working out the details, but we will have the use of the entire facility for the evening. We ask that everyone bring a dish to share and your favorite drink(paleo friendly or not...your choice).

Yesterday was a strength day and we worked our back squats. We did 5 sets of 3 reps, working our way up to our 3 rep max. It was great to see everyone working hard and improving their numbers. Whether you're squatting 88lbs or 300lbs, just work at your own level.

The PR train was rolling through the Fort last night again! Mike Bender squatted an AMAZING 374lbs to set a new gym (and personal) record for single rep max on the back squat. Look at that depth!

Mike shows us perfect depth while back squating 374lbx

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There are no words to describe yesterday's workout. I am just going to name it "gasp, ouch, throw up in your mouth". The workout was as many rounds as possible in 20 minutes of 15 double unders, 15 burpees, 15 box jumps and 1 rope climb. We had people finish as many as 5 rounds in 20 minutes. You guys are animals! Know who else is an animal? Bethany! She went all the way to the top of the rope for the first time yesterday - GREAT JOB!

As I was laying on the floor after the workout, I noticed that I had ruined my beautiful french manicure. In a moment of weakness, I whined to Bill about it. "Look Bill, climbing the rope ruined my manicure." His response was perfect, and it transfers over to so many other areas of our lives (not just ruined manicures). Bill looked at me and said, "Well, would you rather have a perfect manicure, and NOT have climbed the rope?" Good point Bill. NO. I would NOT rather have a perfect manicure and not have climbed the rope. Let's keep that spirit in mind as we go through life. Sometimes when things get rough, it's hard to keep perspective. On the surface, tough experiences may seem to have had a negative impact on your life....when in fact they have made you a stronger person.

As we struggle through these workouts, and endure the soreness that comes with them, we always think of those who struggle in other ways. Bill's Dad Marty keeps us informed about his little buddy Russell. Russell just had surgery Tuesday to remove a brain tumor. From what I hear, Russell is a fan of CrossFit and checks our website. Russell, I wanted to let you know that we will be dedicating our team Friday tomorrow to YOU. Stay strong...you are in our thoughts and prayers.

***BREAKING NEWS!*** Our live feed from the Fort has just informed us that we have a new member of the "got pull ups" club - Brittany! BRITTANY GOT HER FIRST PULL UP TODAY!

Erik catches his breath before ascending the rope

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Our classes were pretty light yesterday. I'm guessing the all-day snow storm kept most everyone inside. While you guys were snuggled up on your couches, we were doing Diane. Diane is 21-15-9 of deadlifts and handstand push ups. Leslie surprised us, and did heavier deadlifts than she has ever done! You go girl! Embrace the strong! Jill finally got upside down, and I think she actually liked it. (ignore the terrified look on her face during the handstands...I swear she loved it!)

Bill and I would like to invite all our CrossFitters to celebrate New Year's Eve with us. We are throwing around a few ideas, and we need your input. There are a few choices listed on the white board, so please let us know which you prefer.

"Hey, where did the confessions board go?" GOOD QUESTION. Bill erased the confessions board so we could start over. The idea is to make this a SECRET confessions board. You can email your confessions, or write them down for us, and we'll write them on the board. The idea is to confess, and move on to healthier food choices; not to try and one-up each other!

We have a new box jump record! Clark came in for the first time yesterday and broke our gym record! Ladies, we need to start working on our box jumps. We can't let the boys have all the fun, can we?

Erik, Free-Bleeder and Sparky get busy with their deadlifts

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How's everyone's hands feeling today? I have three blisters on my left hand. Yesterday we did Angie which is 100 pull ups, 100 push ups, 100 situps and 100 squats. The secret to this workout is to get your head into it. If you're not mentally prepared for this one, it'll sneak up on you. Stacy yelled at me for stopping during my squats telling me that if I stopped, it would just make it worse; and she was right. The longer you rest, the more your legs want to stop working. Ugh. Sounds like fun, right?

We had a lot of people go through this as prescribed, and I am SO PROUD of all of you! We did this workout back in July, and there are people who did it with an assistance band back then who CRUSHED IT without any assistance yesterday. Great job! What a huge improvement!

Stacy gives Leslie a hand with her sit ups

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Saturday's class was heavy thrusters. We did 5 sets of 3 reps. On heavy days like this, we like to see everyone working their weights up gradually until they find their 3 rep max. Essentially, if you are working your weights up properly, you will eventually go to failure. You will go for that 2nd rep, and your arms and legs just won't cooperate. If you aren't going to failure, or near failure, then you probably aren't going heavy enough. Fortunately, that wasn't a problem for us on Saturday. Everyone worked their weights up appropriately and did great.

It's wonderful to look around and see everyone making constant improvements. Nathan and Megan are a good example of this. They are still relatively new to CrossFit, but their form gets better every time they come to the gym. Nathan's squats are getting deeper, and Megan's overhead position is spot on. Great job you two! You are both a great addition to our CrossFit family!

Daniel working on his heavy thrusters

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We were joined by Mariah's friends Mandy and Craig last night for Team Friday. Welcome! Boy were they in for a treat! Bill created a TOUGH team workout. Everyone paired off, and we started with double unders. The first team member had to do 1 double under, then the second team member does 1 double under.....this goes back and forth until you're at 15. HOWEVER...while you are working on your double unders, your team mate must continue doing single unders. This ended up being about 10 minutes of jumping rope! After double unders we did 100 squats, 90 seconds of handstand holds, 80 push ups,70 supermans, 60 seconds of L-Sit holds, 50 knees to elbows, 40 ring dips, 30 L-sit pull ups, 20 broad jumps and 10 handstand push ups. WHEW! Mariah and Brittany were our champions!

Brittany wins the award for loveliest-looking-after-a-workout. After I finish a workout I'm a sweaty mess with mascara running down my face, my hair is slicked back to my head and I have a snot bubble. Brittany finishes her workout, shakes out her ponytail and she is still as lovely as when she walked through the door. She's a robot.

A special thank you goes out to Stacy for hosting a CrossFit Fire event at her house on Friday. The food was great, we played Sequence without anyone breaking the rules, and we watched Top Gun. What more could we ask for on a Friday night?

Mariah and Brittany take the belt!

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Great job yesterday you guys! Season had to do the workout all by herself, but she did great! I'm glad to see that the new time slots are working out for everyone. Next Monday our new moring class times are going to be starting. I expect everyone to start bringing friends and family to the Fort now that we have a gazillion time slots to fill!

Yesterday we rowed our butts off. That's right! Our butts.....are off. The workout was 4 rounds for time of: row 500 meters, 50 squats. After the first row, I didn't think my legs were going to keep working. After the second round it got much better though. There was an option to run instead of row for this workout, and surprisingly a few people did run. It was about 8 degrees outside last night...I personally think you guys are a little crazy, but that's why I love ya. Way to tough it out!

Reminder: tonight is the gathering at Stacy's house. Contact me if you need directions.

Janet rows like mad!

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