Yesterday was just what our sore legs needed. If you find yourself sore from a workout, it's best to get the blood flowing back to your aching muscles. Resist the temptation to find a permanent seat on the couch. The strength work was front squat 3-3-3+ at 70, 80 and 90% of your single rep max. Get as many reps on that last set as possible!

After our squatting, we met up with our old friend Elizabeth. I made the mistake of telling Bethy "hey, this workout is named after you!' Turns out it is NOT. Beth isn't short for Elizabeth...she's just BETH.

Elizabeth
21-15-9
Clean (60/40kg)
ring dips

Yes, those are full squat cleans. Each rep starts at the floor, and ends in a full squat. The cleans in this workout get heavy pretty fast, and it was great to see so many people really pushing to finish strong!

Great job to Kinsy and Sam for completing their ramp-up program! We look forward to seeing you guys in class. Remember guys, make sure you introduce yourself!

In other exciting news, after a full year and a half of reading our blog, we finally convinced Scott to come in and check out the Fort. He sheepishly introduced himself and admitted that he has been reading our blog and thinking about joining for over a year. Congratulations on making the important first step Scott. Welcome.