06.30.14 Monday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

Tempo Front Squats

(3 sec descent/2 sec pause/1-2 sec ascent)

3-3-2-2-1

--THE WOD--

21-15-9

Push Jerk (115/75)

Toes to Bar