Monday
WOD
Spend 10 minutes finding a 1 rep max back squat

Then,

In teams of 3 complete 3 rounds for max reps of:
500 Meter row
Max box steps ups w/ DB in front rack (45/35)
Max kettlebell swings (M: 24 kg, W: 16 kgs)

*Rower sets the pace. The team’s total box steps and KBS is their score.

CF LITE
“Griff”
Complete the following for time:
800 Meter run
400 Meters backward run
800 Meter run
400 Meter backward run

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CrossFit Imperial Valley Surf Day
This Sunday September 28th, 2014
La Jolla Shores Beach

Join Pete Lewis and the CFIV crew this Sunday for a day of fun in the sun. Pete will provide several surfboards and wetsuits available for everyone to use. He is more than happy to teach anyone how to surf, if wanting to learn!┬áBring your families and friends to enjoy a great day at La Jolla Shores Beach. Don’t forget to bring your sunscreen, beach towels, snacks and drinks. Bring a jacket just in case it gets cold, you never know what the beach temperature will be like. We hope to see you all out at the beach this weekend!

If you have any questions feel free to give us a call at (760)355-1900 or pick up a flyer at the front desk.
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