2 More Days Left to Order

 

FOR THE RAGLAN TEE, go to this link to place your order and pay online:

https://www.customink.com/g/utz0-00az-6e6b

***For size reference: Coach Kara is a size Youth Large; Coach Spencer a Medium

 

FOR THE HOODIE, go here:

https://www.customink.com/g/utz0-00az-703b

***For size reference: Coach Kara is a Small; Coach Spencer a Medium

DEADLINE is this Friday, April 14th!!!  

NO EXCEPTIONS, and we will NOT be ordering any extras, so now is the time to get one!

You are NOT paying 707 (we are not handling any of the finances), you are paying CustomInk directly online for yourself.  So, if you do not order and pay online by Friday, April 14, then you do not get one.  Don’t miss out!!!

Anyone and everyone can order online! 🙂

 

—– APRIL UPCOMING DATES —–

Sat, Apr 15 – NorCal Open Oly Meet (Coach Kara) @ West Bay CrossFit, San Rafael

Sun, Apr 16CLOSED for Easter Sunday

Sun, Apr 23CLOSED for Benicia Run For Education 5K, 10K, and Kids Run in Downtown Benicia.

TO REGISTER:

https://runsignup.com/Race/CA/Benicia/BeniciaEducationFoundationRunForEducation

Sat, Apr 29 – Hale-707 Throwdown: Scaled & Rx Divisions, and an awesome Costume Contest! The fun will take place at CF Hale in Richmond.  707 S&F will obviously be CLOSED this day. 😉

TO REGISTER, email CF Hale at jay@crossfithale.com.  Please include your full name, division (Scaled or Rx), and shirt size.

Also Sat, Apr 29 – 5K Foam Glow Fun Run in Sacramento (night-time event)

TO REGISTER:

http://www.active.com/west-sacramento-ca/running/distance-running-races/foam-glow-sacramento-ca-2017?int=26-400

 

 

 

 

 

 

WOD for THURSDAY 041317:

Warm Up & Prep

3 ROUNDS

6 Burpees

6 Good Mornings PVC

6 R/L Leg Swings

3 R/L Golfers, slow and controlled

6 Deadlifts @ 40% / 50% / 60%

 

SWOD  

Deadlift

8 min EMOM

3 Deadlifts @ 70-75%

 

WOD

12 min AMRAP

15 Box Jumps

12 Wall Balls

9 Dips

 

 

Project 707

21 Calories Row

21 D-Ball over shoulder

15 Calories Row

15 Med Ball Squat Cleans

9 Calories Row

9 Burpee C2B Pull ups