WODs held at 9:45 and 11 am today (Sunday). 
CFS Photo Shoot during both WODs. Photo Shoot continues from noon until 1. Please wear CFS shirt or shirt that doesn’t have a logo. 

Thanks to all of your who participated in the “Creating SMART Goals” session! Let me know if you need help establishing specific, measurable, attainable, realistic, and time-bound goals. Remember to record your monthly goals on the whiteboard.

Today will be fun, I promise!

Benchmark WOD “Filthy Fifty” (or “Dirty Thirty”)

For time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26 or 17)
50 Walking lunges
50 Knees to elbows
50 Push press, (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

You may choose to scale and complete 30 reps. In addition, many of the movements may also be scaled, for example knees to elbows.

The warm up will consist of reviewing all of the 10 movements. Feel free to arrive as much as 15 minutes early to complete mobility.

Again, this is going to be fun!