•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.
--BIRTHDAY WOD--
(TEAMS OF TWO)
"THE MIKE"
400m run
45 Burpees
45 Front Squats (135/95)
45 Pushups
45 V-Ups
400m run
**20 min cap
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