--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY
•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!
• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER.
•PROGENEX IS FOR SALE AT THE BOX!!!
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer. CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month. We will hold this special workout on Saturday, October 25th. Heats will start at 10:00am and run every 20 minutes. There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice! We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".--SWOD--
8RM Back Squat
-then 8@95% and 8@90%
--THE WOD--
8 min amrap
20 KB Snatch (53/35)
8 Handstand Push-ups
*alternate arms in the KB Snatch every 10 reps, handstand push-ups can be done with a kip or strict.
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