Wednesday
WOD

Complete 7 rounds for time of:

30 Double unders
15 Power snatch (M: 115 lbs,W: 85 lbs)

CF LITE
Complete the following for time:

30 Dumbbell thruster (M: 45lbs, W: 35 lbs)
30 Chest-to-bar pull up
20 Dumbbell thruster (M: 45lbs, W: 35 lbs)
20 Chest-to-bar pull up
10 Dumbbell thruster (M: 45lbs, W: 35 lbs)
10 Chest-to-bar pull up

IMG_9395_______________

Only 3 Days Left!!
CFIV’s 4th Annual Christmas Party is approaching. Only 3 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!
_______________

We hope you have been keeping track of Pat Sherwood’s “Go South” tour of Latin America. Here is episode 12 of his journey.
Go South, Episode 12: Bike-Less but Unbowed” with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]
_______________