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Today the CrossFit community is saddened and mourns the loss of CrossFit Cape Fear owner John Velandra.
Our hearts go our to his friends and family.  John was struck and killed by the driver of a stolen vehicle while he was on his way to his gym.  You can read some of the details here

Thursday’s WOD:

For time:
500m row

two rounds:
10  x  kb sdhp
20  x  kb L-arm swing
10  x  kb sdhp
20  x  kb R-arm swing

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