--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) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!
3) MODIFIED SCHEDULE THIS SATURDAY! WE WILL BE HOLDING A 8:30AM CLASS FOR CROSSFIT ONLY. WE ENCOURAGE EVERYONE TO COME SUPPORT YOUR CF7C FAMILY AS THEY COMPETE AT KITSAP CROSSFIT IN POULSBO. THROWDOWN STARTS AT 9:30AM.
--THE WOD--
"Team WOD"
(Teams of 2 complete)
200 Double Unders (scaled 400 singles)
100 Pull-ups
50 Front Squats (155/105)
25 Hang Power Cleans (115/75)
*partner not working will holding a weight plate (45/35)
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