--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 Sunday at Chaos in the Capital!
3) CF7C's 30 day Nutrition Challenge begins Monday. We will kick it off with our Nutrition Clinic 10:30am today (Saturday 1/24).
SATURDAY SCHEDULE:
0930 CF7C Olympic Lifting
1030 REGULAR CrossFit (NUTRITION CLINIC BEFORE THIS CLASS BEGINS)
1130 FREE BEGINNER CrossFit
--THE WOD--
"Helen"
3 rounds:
400 meter run,
21 KBS (53/35)
12 Pull-ups
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