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Announcements:

Congratulations to our long time member and friend Jasper Beard on welcoming a new baby boy to the world on Monday!

The Festivus Games competition is this Saturday at Red Dog CrossFit in Wake Forest. We have several teams competing and would love for our members to come out and support our Athletes. The competition will be running all day long and its only a 15 minute ride from our gym. Wear your S0Cap gear!

Workout:

A. 4 Rounds:

500 M Row

10 Box Jumps 24, 20 RX

15 Power Snatch  75, 45 RX

20 Pull Ups

 

 

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