--NEWS AND MENTIONABLES--
1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th. Please come and support. Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.
2) TEAM CF7C competes this Saturday at Chaos in the Capital!
3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am
--SWOD--
5x5 Romanian Deadlifts "RDL's"
*work up to a heavy set of 5
--THE WOD--
7 min AMRAP
15 Thrusters (95/65)
15 Pull-ups
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