--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!
--SWOD--
4x5 Pause Front Squat
*5 sec. Pause first rep only
--THE WOD--
7 min AMRAP
7 Push Jerks (115/75)
9 Wall Balls (20/14)
11 Sit-ups
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