•ALL CLASSES WILL RUN AS NORMAL TODAY WITH THE EXCEPTION OF 7PM. NO 7PM CLASS TODAY ONLY (TUESDAY)
•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT
•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.
--VETERANS DAY HERO WOD--
"Hansen"
5 Rounds
30 KBS (choose #)
30 Burpees
30 Sit-ups
**45 min cap
(You can also do this with a partner. Decide in class)
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