Tuesday, November 11, 2014

11.12.14 Wednesday

--NEWS--
•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.

--SWOD--
3RM Back Squat 
-then 3@95%

--THE WOD--
9 min amrap
3 Hand Stand Push-ups
6 Hang Cleans (165/115)
9 Toes To Bar


Brent!

No comments:

Post a Comment