•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--
5-5-5-3-3
Deadlift (fast)
*work up to heavy but not maximal sets
Focus on Postion and speed of the barbell
--THE WOD--
7 min amrap
Burpee Box Jumps (24/20)
*EMOTM 7 Deadlifts (225/155)
Winnie!
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