--NEWS--
•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind. Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.
•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS
•Beginner CrossFit this Saturday @11:30am FREE to try out!!!
• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER.
•PROGENEX IS FOR SALE AT THE BOX!!!
•WE GOT KILL CLIFF!!! COME AND GET SOME!!!
•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available
--SKILL/STRENGTH--
6 sets of Max Effort Strict Pull-ups
*Scaled athletes will do ring rows or banded pull-ups, NO KIPPING in the bands. Rest 90 sec between efforts
--THE WOD--
100 Double Unders (200 singles)
80 Sit-ups
60 KBS (53/35)
40 Ring Dips
20 OHS (135/95)
*20 min Cap
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