BENCHMARK WOD: Benchmarks are a way to test our progress. Are you improving? Staying the same? A VITAL part of CF is the ability to test / re-test your progress or to determine WHY you are not moving toward your goals. Please take these seriously. To count for the record board each WO must be done RXed: recommended weight and ROM. If you scale use the same weight as the last time you did it - compare apples to apples. GRACE 30 CJ FOR TIME 135 / 95 (DOES NOT HAVE TO BE SQUAT) OR HELEN 400 meter run Kettlebell swing x 21 55/35 Pull-ups 12 reps 3 rounds for time Gym Notes: HUGE congrats to Kolter & Shane for completing their CF level 1 certification a couple weekends ago. Kolter will be joining our coaching team in the evenings. We are very exciting to have him.