Another great Saturday Team Challenge.  Nine troopers showed up this morning:  Barbie, Garth, Dave, Beth, Tom, Matt L., Eric, Lisa, and Craig.  Everyone did awesome.  The WOD was:  In teams of 3, complete the following:

2000m Row

100 pull-ups

200 push-ups

300 squats

The teams were allowed to complete the exercises in any order, dispersing the workload in anyway and work at the same time.  Our champions were Super Dave and Tommy Mo!  They busted ass through this WOD in roughly 14:00!  Awesome work you two.  Check out Super Dave's super flex:

Tom and Dave. Team Saturday Challenge Champions!

Everyone did awesome.  Saturday mornings have got to be tough for CrossFitters and I love to see as many people in the morning as possible.  The Team Saturday just before Billifer's wedding was huge!  Those are the Saturdays I enjoy the most.  Bill has his shirt off, Tom takes the group photo with his sweaty balls resting on my neck.  I mean, shit!  It doesn't get any better than that...

We close a week at CrossFit Fire today.  Hold on to your tears people, I'm about to get sentimental/preachy and you'd better f'in listen.

It's been pretty light at the Fort this past week.  Summer is on it's way (although you couldn't tell with this fucking weather), kids are graduating and lots of stuff is going on.  It is important that fitness is a top priority in your lives.  You know that and I know that.  I know YOU know that because YOU are a CrossFitter.  Nobody knows FITNESS better than a CrossFitter!  If you can't make it to the Fort be sure to get some high-intensity fitness at home.  Air-squats, push-ups, sit-ups, and SPRINTING are AWESOME exercises that you can do at home.  You can even incorporate the "Tabata" work protocol.  Remember Tabata?  Jeff Witte knows what that is now, don't you Jeff?  He came in for a double dose on friday because he couldn't make the Saturday class.  He rocked "Tabata Whatever The F___ Jeff Wants To Tabata" WOD.  Tabata work protocol is 8 rounds of working for 20 secs and resting for 10 seconds.  One round ends up being 30 secs.  At 8 rounds, one Tabata stint puts you  at 4 min!  4 min!  If you can find four minutes to pound out some air squats before you head out to work or the soccer game, then you're on your own.

I just want to remind you that there are options if you are serious about making fitness a priority.  We also understand that getting to the Fort isn't always feasible so we want to help you "crank one off" (a WOD you perverts) at home too.  If you need more suggestions shoot us an email.  Bill or Jennie won't be responding until Thursday June 18th.  E-mails are all posted on the website.