Yesterday we started with some strength work. We did Front squats 1-1-1. It was great to see so many people setting PR's. Beth, Stacy, Kris, Steph R, Bender, and Brad all set new single rep max PR's! Great job you guys!

The metcon was a doozey, and it was great to see so many people attacking it! Garth has been setting the bar pretty high all by himself in the GYG, and the evening crews weren't able to catch him yesterday!

3 rounds
20 kettlebell swings (24/16kg)
25 wall ball shots (20/14)
30 box jumps (24/20")

That's a WHOLE lotta reps! Garth finished this in a blazing fast 9:47!

I would like to welcome our three newest members Morgan, Chris, and Ivy! Chris and Ivy finished ramp-up last night, and they jumped in with the 5PM class. Congrats you two, and welcome! Morgan comes to us as an experienced CrossFitter from Virginia, and he will be keeping Garth company in the mornings. Welcome, it's great to have you!

There are 18 names on the board signed up for the Better Body Challenge II! WOO HOO! If you do the math on that, you'll see that this challenge is going to have a pretty sweet prize!

Finally, I would like to remind everyone that we will be driving up to Madison, WI on Saturday, January 30th for an indoor rowing competition. This promises to be a great experience so be sure not to miss out! You can sign-up on the events whiteboard at the Fort.

Our Guns 'n' Hoses group hard at work