Amazingly, we had a 7 person ALL LADIES 4PM class yesterday. It reminded me of the good old days when we had our ladies only classes. Remember those days? Lip gloss, tall socks and girl playlists....sigh.....I might bring back the girl playlist.

Know what I love almost as much as "new pull-up bar day"? "New slam balls, barbells, muscle clamps, squat racks, and incremental plates day"! That's right guys, it's Christmas in July at the Fort. We bit the bullet and bought a ton of new stuff to play with, and it all arrived yesterday. When I told Pete that we got slam balls he actually said, "SHUT YOUR FACE". He's probably still having nightmares from the slam balls he had to do at Regionals.

The workout yesterday started with sets of 3 on deadlift. Everyone had VERY good form. It made my soul happy. Steph R, in her usual strong-y-ness was doing 120kg's for her last set. Sheesh. She = strong. Know who else is strong? Tommy Mo. He came back from his vacation and was ALL ABOUT the deadlifts. He sent me a text yesterday after class telling me that he's pretty sure he would have set a new PR if it was single rep max day. Mmhmm...that's what the ALL say.

After our strong-perfect-form deadlifts, we did the following little number:

400m run
12-9-6-9-12
Power Cleans (60/40kg)
pull-ups
500m row

This ended up being a little longer than Wild Bill expected. He set a goal time of 9-11 minutes, but it took most people around 12-15 minutes. Yeesh. Garth came into the Fort this morning and made sure to point out that he beat Tommy Mo by about 20 seconds. Nice work Garth! You're not only a great athlete, but you're so modest about it too.

Kris shows us her good setup