Friday
WOD
3 Rounds for Time
25 Back Extensions
5 Overhead Squats (Rx is BW)
15 Knees to Elbows
The goal on this WOD is scale in order to complete 3 rounds in less than 10 minutes.
The New Member On-Ramp program continues tonight at 7:30. We’re working on the Deadlift & Sumo Deadlift High Pull tonight. If you feel you need a refresher, please feel free to join in.
Today is the last day to pre-order your CCF tees at $10 a pop. You can pay when the tees come in. If you’re interested, write your name, type of shirt and size on the white board.
CCF is proud to announce we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’re (mini) profiling each athlete.
Brandon Keatley
Age: 26
Favorite WOD: Nancy
Least Favorite WOD: Diane
Favorite snack: paleo ice cream & rosemary cashews (shameless plug 
)
Why are you competing in sectionals? Because I don’t want to not.
