01.17.14 Friday

NEWS:

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!

4) The 2014 CrossFit Games Open registration has begun!

--THE WOD--

"Heartbreak Kid"

3 Rounds

10 Front Squats (155/105)

20 Pull-ups 

50 Double Unders (scaled will do 125 singles)

Coach Melisa leading some mobility.