Monday
WOD

Complete every minute on the minute for 8 minutes of:
3 Front squats (M: 165 lbs, W: 125 lbs)
5 Bar-over-burpees

Then,

1x: 800 Meter Run (2:00 Rest)
3x: 400 Meter Run (1:30 Rest)
3x: 200 Meter Run (1:00 Rest)

CF LITE

AMRAP in 20 min:
50 Double unders
10 Wall Balls (M: 20 lbs, W: 14 lbs)
10 Toes-to-bar

CFIV Kids working on their deadlifts.

CFIV Kids working on their deadlifts.

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New Years Special
First 2 weeks FREE!
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 6th, 2014. Pre-buy begins December 15th.

Package Price: $85 (Regular value: $185).

This special can be purchased from Dec. 15th, 2013 – Jan. 15th, 2014. Sign up now and commit to a healthy and fit 2014!
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Go South, Episode 11: The Spanish F-Word” with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]
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Only 5 Days Left!!
CFIV’s 4th Annual Christmas Party is approaching. Only 5 days left till we enjoy a delicious meal by the Taco Guy and dance the night away to Finer Sounds DJ. This will be a fun night and great way to get to know your fellow CFIV athletes a little better. We hope to see you all there!

When: Saturday, December 21st, 2013
Where: Burgun Residence
854 W. Ross Rd
El Centro, CA 92243
Time: 6:00 PM – 12:00 AM
Attire: Formal/Dressy
*Bring your favorite dessert or drink to share*

*Please RSVP at the front desk or email customer service and let us know how many people you will be bringing!
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