--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--
10 min EMOTM
1 Power Clean + 1 Hang Power Clean
*choose a load that is challenging but not maximal
--THE WOD--
4 Rounds
15 KBS (53/35)
15 Burpees
for time...
Frances, Chad, and Coach Melisa hitting the WOD yesterday.
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