03.05.14 Wednesday

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

--SWOD--

15 min to Find a 1RM Front Squat

*this will be for our upcoming squat cycle!

--THE WOD--

"Redwood"

 3 Rounds

7 Squat Clean (115/75)

21 Pull-ups

for time...

*12 min cap