--NEWS--
Good evening CF7C, 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--
3RM Back Squat
*3 sec pause first rep only
--THE WOD--
(We would like to Welcome back our good friends Davis and Frank from a little time out to sea. This WOD is for them!)
"Welcome back"
14 min (amrap)
400m Run
14 Hang Power Cleans (165/115)
40 Double Unders
For time...
Holiday In-House Throwdown is set for December 12th! Have you teamed up? Sign up at the gym!!!
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