--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 three of the Nutrition Challenge!
3) T-Shirts are on the way!!!
--SWOD--
15 min to Establish a 5RM Hang Clean
*a squat clean is preferred
5 Rounds
10 Power Clean (135/95)
20 Squats
for time...
*12 min Cap
Lauryn and Gwen are coming back this week!
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