Reminders:
WODs held at 8:45 and 10 am today (Saturday).
“Creating SMART Goals” offered from 12:15 to 1:30 today (Saturday).
WODs held at 9:45 and 11 am tomorrow (Sunday). 
CFS Photo Shoot during both WODs tomorrow (Sunday). Photo Shoot continues from noon to 1. Please wear CFS shirt or shirt that doesn’t have a logo. 

Luke says, "Nice work Brittany and Emily! Mike, what the heck are you doing?"

Luke says, “Nice work Brittany and Emily! Mike, what the heck are you doing?”

Thanks to all who joined us at CFS for our first official Friday gathering! I like wheat beer. My birthday is December 14. These are two very important things to remember.

Another important thing to remember is that the last thing you should do before pressing the bar overhead is squeeze your butt cheeks together. Keep in mind that with the press, no bending of the knees is allowed. I’ll call “No rep!”. I’m talking to you, Angie.

Strength
Press
Establish 1RM

Remove the bar from the rack. Make sure your elbows are slightly forward and that the bar is resting on your shoulders. Take a deep breath, squeeze your butt, and push the bar directly overhead. Remember to push your head back and out of the way so that the bar  travels in a straight path. Push your head through the window and lock the bar out, i.e., make sure your elbows are locked. Bring the bar back down to your shoulders, being certain to receive the bar by bending your knees and absorbing the weight of the bar.

Strength/Conditioning
Complete 50 ground to shoulder to overhead
At the top of each minute, complete 5 burpees
15-minute time cap

You may power clean or squat clean the bar to shoulders. You may not hang clean or hang power clean the bar to shoulders. You may press, push press, or push jerk the bar overhead. Choose a weight that is both challenging and manageable. 

Be prepared to get dirty — or even filthy — tomorrow.