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CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

Don’t forget about the Christmas Throwdown and then the Family Potluck. This year we will start the day off with a in-house family throwdown. That evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We have a potluck dish sign up, as well as a volunteer sign up located at the front desk of the gym.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

CrossFit Seven Cities – CrossFit

Weightlifting

Push Press (2 Strict Press+3 Push Press)

*Every 90 sec for 8 sets (12 min) perform the complex. Work to a heavy for the day

Metcon

Metcon (Time)

3 Rounds

80 Double Unders (160 singles)

40 Air Squats

20 Deadlifts (185/125)

For time…