Last night of Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Deadlift
3@85%
3@90%
2×2@93%
1×2@95%

“Flush”
25/20 Cal Ski Erg
50 Double Unders Fx:30 Double Unders
30/25 Cal Row
50 Double Unders, Fx:30 Double Unders
300 m Run
50 Double Unders, Fx:30 Double Unders

*Should be a restorative Aerobic Effort