1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.
2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.
3) Nutrition Challenge starts January 25th. Sign up at the box!
--SWOD(Strength WOD)--
Squat Cycle week#2
HBBS
3x5@75%
2x3@80%
*These percentages are based off your most recent 1RM
--THE WOD--
21-15-9
Deadlifts (225/155)
Box Jumps (30"/24")
--EXTRA CREDIT(optional)--
30 Strict Pull-ups
Or
30 Banded Pull-ups
Or
30 Ring Rows
*If time is left you have the option to complete the extra credit. There will be no time limit just complete the work.
Tamorre cheering Melissa on! We always motivate each other, just like family!
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