If you are not using Social WOD you should be…Duh! Here is the link->> Social WOD. Claim your name once and you are set.
If you want to take it to the next level you can make notes on your workouts and set goals in your profile!
If you set a PR (personal record) in a lift of a benchmark workout be sure the coach writes PR on the board next to your name, that will also get tracked in your account.
It is important to track your progress and set goals. It enables you to clearly define your progress. It really does not get any easier than social WOD. You just show up and we do the rest. If you use the goal setting feature and claim your name you will be set up for success. Below is a screen shot of my goals and where to click to enter a new one. 
>Why Woman Should Not Run- The title is a bit misleading. It is not totally against woman running, it is against woman running too much, for too long, and restricting food intake. There is science behind it and might make a difference in how you train outside of CF.
Strength WOD
A1) Front Squats with a pause 3/3/3/3/3
A2) 30 Seconds of Heavy Russian KB Swings x5
We did these on January 15th check the link to Social WOD to see if you were here and how much weight you lifted-Front Squats with a pause
WOD
15-12-9
Front Squats (165#/105)
Toes to Bar
