02.03.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

*A GREAT READ...."Is CrossFit killing us?"

http://www.tabatatimes.com/is-crossfit-really-killing-us-a-response/

--SWOD--

10 min EMOTM

3 Cleans & Jerks (155/105)

--THE WOD--

10 min AMRAP

30 Double Unders (or 60 Singles)

10 Power Cleans (135/95)

Melissa did awesome this weekend at the KCF My First Throwdown! Thanks to everyone who came to support her.