“The heights which great men reached and kept, were not attained by sudden flight,
they, whilst their companions slept, were toiling upwards in the night.”
- Henry Wadsworth Longfellow

**TODAY IS BENCHMARK WOD DAY.  COME PREPARED TO GET AFTER IT!**

On behalf of the entire CFDR community, congratulations on getting married today Stephanie and Jared!  Since Jared joined CFDR in January, the brand new newly weds have lost a combined ~75lbs!

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Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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