--NEWS--
Good evening CF7C family. We hope everyone is having an amazing weekend. We just want to let everyone know that this week we will be having a modified schedule so that our Coaching Staff and Members can spend some quality time with their families for the Thanksgiving Holiday. On Thursday (Thanksgiving), we will be having one class at 9am. This will be our Turkey Day WOD! On Friday we will also be holding one class at 10:30am. Class schedule will resume as normal Saturday. If you have any further questions feel free to contact us.
--SWOD--
1RM Tempo Front Squat
(5 sec down/2 sec pause/2 sec up)
--THE WOD--
4 Rounds
21 Wall Balls (20/14)
15 Burpees
9 Sumo Deadlift High Pull (115/75)
For time...
*20 min Time Cap
Coach Richard
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