Are you ladies getting excited for our Ladies Only Event? I AM! I have been pimping our day of fun to local businesses trying to get some prizes donated, and a lot of cool things have come our way! I am officially changing the name of the event. The October 17th's ladies day will officially be referred to as an EVENT rather than a COMPETITION. I have WAY too many cool prizes to give them all to just one winner. The tentative time for the event is from 11:00 - 1:00. We'll play some games, answer trivia, discuss nutrition THE GIRLY WAY, and round out the day with a team WOD. Gentlemen, know what this means? Team Saturday on 10/17  is very likely to be lady-less, so prepare to unleash your Spartan fury! Bill will have something special planned for Team Sausage Fest Saturday.

Yesterday our strength work was back squat. We were working heavy sets of 5 for 3 rounds. I have to say, we have some amazingly strong squatters at the Fort. We have a "Strong-like-ox" alert! Our new up-and-comer, Heath, back squatted 100kg's for 5 reps! Excellent job Heath!

One of the cues I like to use when I'm coaching the back squat is to tell the ladies to stick their butt back like "Heeeeey!" Unlike our other squats, we back squat with an intentional forward lean in our torso. The best way to get the proper lean is to stick your butt WAAAAAY back so your weight is fully on your heels before squatting. Say it with me ladies, "Heeeeey!"

The Metcon yesterday was:

21-15-9
Dead lift (125/85kg)
burpees
knees to elbows

After our run-in with Angie on Tuesday, the last thing our hands wanted to see was heavy dead lifts and knees to elbows. Know what we WERE glad to see? MATT WELTZER! It was a wonderful surprise to walk into the fort last night and see our buddy back.

The Garth Show....he's so dreamy.