Brian A. is a smart cookie. He came in last night and the 4PM class was finishing their workout. He looked at the workout on the board and said,

"so a pistol is like a one legged body row?"

And you know what? He was right. Pistols, when done rx'd are squats on one leg, with the other leg held out straight in front. For those of us who can't do them as prescribed, we have to hang onto a ring or a ledge in order to maintain our balance. Brain was watching the 4PM'ers finish up, and indeed, they were doing one legged body rows.

Our strength work yesterday was single rep max for heavy pull-ups. I am officially naming June get-your-first-pull-up month. We had a few more people yesterday get their VERY FIRST pull-ups! Season, Hannah and Alyson all rocked their first pull-ups yesterday! GREAT JOB LADIES!

I want to give a BIG thanks to Sam and Kinsy for bringing in the 50lb weight vest; it's AWESOME! Check out Steph R. doing a 50lb weighted pull-up!

The metcon was another 15:00 AMRAP of power cleans, pistols and double unders. Everyone did a great job! Know who came back  yesterday - Kilo! It's always good to see some of our old friends return, even if it's been a while. Once you're a part of the Fort Family,  you are ALWAYS welcome!

Can my Fort Dads arrive on Saturday at 8:30AM with one of their kids? I'd like to do our big Father's Day picture (overhead squatting a child) on Saturday morning so I can post it on Sunday.

Ok - last thing, I promise. I just scheduled our next ramp-up to start 6/28. Tell your friends, family and co-workers about it so we can fill it! As a side note - do I have anyone interested in doing a morning ramp-up? If so, shoot me an email right away!