August is officially the month of trying new stuff! We started off with some single leg deadlifts, then moved into squatches, and yesterday we did wall-ball shots 2-for-1! While we CAN take credit for the squatches, the other two movements came from CrossFit HQ. They're kind of awesome at coming up with new stuff.

2-for-1 wall-ball shots are like this: squat, throw, squat, catch. See what I'm sayin'? As with our normal wall-balls, you squat when you initially throw the ball, but then you have to squat a second time before catching it. Yayuh buddy! These were a real leg-burner, and catching the ball as you're coming up out of your squat is likely to jar your fillings loose! Season and Mariah both really loved these, right ladies?

We had another HUGE day at the Fort with 58 people going through our regular group classes, and 4 newbies starting ramp-up! WooHoo! Thanks to everyone for all your hard work in helping us grow our business. Bill and I are eternally grateful - this wouldn't be possible without you guys! C'mere and give me a hug!!!

Games competitor, this is your de-load week. Now, I overheard some groans when Bill told you to scale the workouts and only go 80% intensity. This is normal. We ALL want to go 110% all the time, but as serious athletes we need to avoid overtrainingland and underrecoveringland. Both of those places are sad and lonely. Just trust us on this....especially if you're over 30 now. Love you guys!

This Sunday is our Fittest FireFighter Challenge! We don't need as many volunteers as we originally thought. If you were selected to be a judge or a volunteer, I will be contacting you in the next day or so. Otherwise we would love if there was a big crowd out there to support the brave men who are throwing their hat in the ring! The trophy is friggin' SWEET! The workouts will go from 10:00 until about 11:20ish, with awards being at noon.