10.19.15 Monday

--WHAT'S UP?--

*OCTOBER 21, COME DROP BY AND GET THAT BODYFAT TEST DONE. THEN BE SURE TO SIGN UP FOR OUR FALL/WINTER NUTRITION CHALLENGE

**OCTOBER 19TH IS OUR NEXT FUNDAMENTALS COURSE. IF YOU KNOW SOMEONE WHO IS INTERESTED HAVE THEM CONTACT US AT (crossfit7cities@yahoo.com) or call (757)215-6388

--SWOD--

1RM Paused Front Squat

*Pause 5 sec in the bottom NO BELT ALLOWED

--THE WOD--

21-15-9

Hang Squat Clean (115/75)

Box Over Burpees (20")

For time...

Get tested this week! Be sure to check out renaissanceperiodization.com and read up on diet in prep for our upcoming challenge!