Who wants a strength day!? Wednesday we did seven single rep attempts of deadlift. The PR train was rolling through our gym again! Just about every CrossFitter set a new PR! Just to name a few, Stacy brought her PR up to 100kg, Brittany did 80kg, Nicole did 85kg, and Matt did 140kg! Nice work everyone! Tucker's LOVELY wife Susan came in for her first time and just ROCKED the deadlift! In my next life I want to come back as strong as Susan.

Ok, so enough talk about working out. There is some SUPER exciting news. Mariah let me know that she is pregnant! HOORAY! We have our first pregnant CrossFitter! Mariah was kind enough to agree to letting us document her progress throughout her pregnancy. Just so you know, if you have been CrossFitting for a while, it's perfectly ok to continue working out. Now, if you want to START CrossFit and you're pregnant, we'll have to wait until after you deliver.

Look who's visiting us again!? Myles!

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We will be having an 8:30 AM class on Thanksgiving day, and also on Black Friday. If you need to get all pumped up before heading out to eat turkey or shop, stop by!

Sigh...well there he goes people. Bill just left his full time job for the very last time about 8 minutes ago. We need everyone's help to make CrossFit Fire a success. Please start finding friends and family and bringing them to CrossFit. I betcha every one of you will be talking about CrossFit at some point at the table tomorrow with your family.

"Hey Kelli, you're looking mighty strong....what have you been doing?" CROSSFIT 
"Wow Chris! Your abs are like chiseled marble! Where can I get abs like that!?" CROSSFIT
"Geez, I'm so bored with my workout routine. Where can I go to work out that is fun?" CROSSFIT 
"I ate so much today that it'll take me 7 hours at the gym to work it off." CROSSFIT

You get the picture. We want everyone to start talking about the gym. We love it. We have a feeling you guys love it too. Bill is creating a schedule, and we'd like to keep him as busy as possible!

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SURPRISE! Yesterday was Fight Gone Bad day. This is one of those workouts that people hate and love at the same time. Zach told us that he got butterflies in his stomach right before we started. This workout is 3 rounds for time of: 1 minute each of rowing, wallball shots, sumo deadlift high pull, box jumps and push press. The goal is to get as many points as possible. Points are counted in reps for everything except the rower - this is measured in calories.

We have seen some pretty good scores come through our gym on FGB day, but Zach R set a new record last night. He scored an amazing 307! The PR train was rolling through the Fort yesterday because every single person set a new PR yesterday! Nice work! It was Rudy's first time doing the workout. I betcha if you looked up the word "intensity" in the dictionary, you'll find this picture:

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Hooray for Mondays! We had three new people join our 6PM class yesterday. The 6PM class yesterday was the largest class we've had in our gym so far! Zach and Matt joined us from U of I; they're home for the holiday, and they thought they'd check out our box. Zach = an animal. He finished Jackie as prescribed in 9:04. WHOA! We were also joined by Janet's best friend Michelle. WELCOME!

The workout last night was Jackie: 1,000 meter row, 50 thrusters and 30 pull ups. There is something about rowing that makes me nauseous every time. It would appear that nobody else was bothered by the rowing though. You guys kicked the crap out of this workout! It was great to see everyone putting forth maximum effort! Season, sorry I walked right under your thrusters....that's what I get for not paying attention.

Tomorrow is Bill's last official day at his full time job. What does this mean for you? It means more class times! Please take a look at the class times posted on the board and let us know what you think. Without your feedback it'll just be a stab in the dark. We want to make this program work for you guys!

Very soon we will be eliminating the option for 3 days/week and 2 days/week packages. We'll be switching over to a punch card option. (they were just ordered today) The punch cards will cost $125, and you'll get 12 punches. This is the same price and the same number of sessions as our 3 day/week package. The punch cards will give you guys greater flexibility when it comes to your schedule. Going on vacation? No sweat. Need to come an extra day this week because you ate too much turkey? You got it. Hopefully everyone can get maximum happiness out of these new changes.

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Hooray for Mondays! We had three new people join our 6PM class yesterday. The 6PM class yesterday was the largest class we've had in our gym so far! Zach and Matt joined us from U of I; they're home for the holiday, and they thought they'd check out our box. Zach = an animal. He finished Jackie as prescribed in 9:04. WHOA! We were also joined by Janet's best friend Michelle. WELCOME!

The workout last night was Jackie: 1,000 meter row, 50 thrusters and 30 pull ups. There is something about rowing that makes me nauseous every time. It would appear that nobody else was bothered by the rowing though. You guys kicked the crap out of this workout! It was great to see everyone putting forth maximum effort! Season, sorry I walked right under your thrusters....that's what I get for not paying attention.

Tomorrow is Bill's last official day at his full time job. What does this mean for you? It means more class times! Please take a look at the class times posted on the board and let us know what you think. Without your feedback it'll just be a stab in the dark. We want to make this program work for you guys!

Very soon we will be eliminating the option for 3 days/week and 2 days/week packages. We'll be switching over to a punch card option. (they were just ordered today) The punch cards will cost $125, and you'll get 12 punches. This is the same price and the same number of sessions as our 3 day/week package. The punch cards will give you guys greater flexibility when it comes to your schedule. Going on vacation? No sweat. Need to come an extra day this week because you ate too much turkey? You got it. Hopefully everyone can get maximum happiness out of these new changes.

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A special thanks to Stacy for hosting an impromptu CrossFit gathering Saturday night! I was limited to contacting the members whose cell phone numbers I had in my phone, or who listed it in Google checkout. We definitely need to start a CrossFit phone tree! (Or I need to put everyone's #'s in my phone) Granted, not everyone would like to be included in this type of shenanigans, so please just let me know if you would like to be added to the "impromptu gathering" list. We'll be sure to call you up the next time!

Speaking of impromptu gatherings, we are trying to organize a gathering for Wednesday evening. Firewood is just up the road from us. Anyone want to join us?

As we read more and attend more certifications, Bill and I put more "tools" in our toolbox. We're hoping that as time goes on, we'll have collected enough tools to help every individual who walks through our doors. BrandX gave us a new squat progression tool; we've been having people do them against the wall. At first, people feel silly doing this, but I swear it REALLY helps. Zach is living proof. Zach has very limited flexibility in his ankles, and this was causing him grief during his squats. About 2 weeks ago we started having Zach do his squats against the wall, and something amazing has happened. Zach's squats are now below parallel! Congratulations Zach! You've made great progress!

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Saturday morning was a blast! We had a big group...you people must really like the mornings. We had so many people that we had to change to a team workout on the fly. As a team you alternated turns, shared the equipment and had to complete 7 rounds of 10 wall ball shots, 10 knees to elbows, 10 kettlebell swings and 10 box jumps. Phew! What a great workout! I was worried people would be bummed that you had to work in teams, but just about everyone said they pushed themselves harder so they didn't let their team mate down. A+ everyone!

Nathan let me know on his way out the door that he can already feel an improvement in his endurance and strength. This is VERY good news! This CrossFit stuff might just work after all.....

Mariah is one of the first people to bring us her food log. She gets an extra gold star! I can't stress enough how important nutrition is when it comes to reaching your goals. You don't get big in the gym - you get big in the kitchen. It isn't like you're going to come in on a strength day, do 5 single rep max attempts, and suddenly gain 3lbs. Mass is built by EATING. Strength is built by working out. The same can be said about people who are trying to get smaller - you get smaller in the kitchen.

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