•GREAT JOB TO ALL OUR LIFTERS WHO COMPETED THIS WEEKEND! YOU MADE US ALL PROUD!
•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!
• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!
•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!
•PROGENEX HAS BEEN RE-STOCKED! 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!
--SWOD--
4x12 Ring Dips
*rest 90 sec between sets
--THE WOD--
5 Rounds
10 OHS (135/95)
10 Knees to Elbows
For time...
Sindy
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