Happy Birthday Danny!

TODAY'S W.O.D:

Strength: E30SO30S for 15 minutes: 1 Power Snatch @ 70% 1RM. 

Met-Con: 
AMRAP in 9 min. of: 8 Slam-ball Shouldering (50#/25#) + 4,4ct. CFF Mountain Climbers + 2 Wall Walk-ups. 

Post load and rounds/reps to Members Area. Compare to 11/17/15.

We are partnering up with BoxServ to provide you with CFF Apparel.  Now is your chance to get a Hoodie, Sweatpants and t-shirt. We've made it easy for you. 

Just click on the links provided to go to a retail page, place your order and your order will be shipped to you.

Hoodie: http://boxserv.mybigcommerce.com/crossfit-frederick-premium-zip-hoodie/
Sweatpants: http://boxserv.mybigcommerce.com/crossfit-frederick-premium-sweatpant/
Shirt: http://boxserv.mybigcommerce.com/crossfit-crossfit-frederick-tri-blend-crew-neck-t-shirt/

Let us know if you have any questions or problems when placing your order. 

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