•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!
•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!
•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.
--SWOD--
3-3-3-3-3
Push Jerk
--THE WOD--
12 min amrap
6 Handstand Push-ups
9 Clean and Jerks (115/75)
12 Split Jumps
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