Wednesday
WOD

Every minute on the minute for 8 minutes, complete:
1 Shoulder press + 2 Push presses + 3 Push jerks (M: 150 lbs, W: 100 lbs)

Rest. Then,

Complete as many rounds as possible in 8 minutes of:
10 Kettlebell swings (M: 24kgs, W: 16 kgs)
10 Goblet squats (M: 24 kgs, W: 16 kgs)


CF LITE
Complete as many rounds as possible in 12 minutes of:
12 Dumbbell snatches (M: 35 lbs, W: 25 lbs)
1 Rope climb (15′)

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Free Community Workout
This Saturday, January 17th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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CFIV Friday Night WOD & Social
January 23, 2015
6:30 pm
Help us celebrate the CrossFit Community with a casual
Friday Night WOD, great friends and a few drinks. Bring something to throw on the grill or beverage to share.

Athletes who are not CFIV members must have prior CrossFit experience.
Please arrive early to fill out a waiver. The gym will be open at 6:00 pm
to stretch and warm up.

All afternoon CrossFit classes will be canceled for this event.
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