02.14.14 Friday

--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--

Skill/warmup/strength

EMOTM For 7 min

3 Deadlifts (choose and weight that can be done as fast touch and go reps)

7 Push-ups 

--THE WOD--

7 Rounds

5 Front Squats (135/95)
5 Back Squats (135/95)
10 Burpees
*15 min Cap