THIS SATURDAY: 130907

Covenant CrossFit will be saying farewell to one of its most well rounded athletes, Andrew Gofas. Andrew has set a prime example to what CCF is truly about, encouragement, dedication and heart. He is taking a journey to Norway for his career and  has already notified us not to be worried, he has already found a box. Share the love!!

Andrew you have been a truly great asset to the box and all of its members! You will be missed and you will always have a spot at Covenant CrossFit. This is his last week so if you see him give your best wishes.

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On that note, this Saturday we will be doing “The Seven,” Hero WOD upon Andrews request.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.