Thursday, November 12, 2015

We got another one. Congratulations to Andrew (Andy) and Tiffany and big brother Lucas for there new addition. Let’s welcome Madelyn Kaili Watson born at 8 am on veterans day, born 8 lbs 3 oz. Andy says the family is doing great.  Congratulations from the CFR7 fam!

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Front Squat 3 x 7 AHAP

EMOTM 12:
1) 20 Russian KBS 32/24 FX: 24/16
2) 20/15 ring rows
3) 20/15 Row Cals
4) 1 min plank hold
**Rotating Stations

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