01.16.15 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-ORDERED. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

5 Rounds

10 Power Snatch (135/95)

400m Run

10 L Arm Overhead KB Lunge (53/35)

10 R Arm Overhead KB Lunge

For time...

We would like to welcome the newest member of the CF7C Family, meet Nathan!!!