Saturday, March 31

FREE COMMUNITY WOD

9:00 am

Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity!

Receive 50% OFF Group Fundamentals if you sign up today! (Regular Price $100)

OPEN GYM

8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

Friday, March 30

WOD
“Racer”
Every 2:00 for 20:00, complete:
•100m Run
•Max-rep Dumbbell Power Clean and Jerks (M:55lbs, W:35lbs)

*There is no rest between rounds.
*Score is total number of clean and jerk reps completed.

Cash Out
3x10 sets of Strict C2B Pull-ups
Rest 1:30 between sets.

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Thursday, March 29

WOD
“Annie Swings”
Complete 50-40-30-20-10 of:
Kettlebell swings (M:24kg, W:16kg)
AbMat Sit-ups
*Anchored

Cash Out
Complete 5 sets of:
Double Rope Climbs

STRENGTH
A. Bench Press
9-7-5-3-1

B. EMOTM for 10:00
ODD: 10 Deadlifts
EVEN: 10 Push Ups

CrossFit Imperial Valley Presents:
Team Up 2018 

The Team Up is a TWO person, same gender, Throwdown.
Saturday, April 21, 2018 
Grab your workout buddy and sign up to throw down in the Team Up. Last year we had an outstanding turnout at our Eli’s Heroes Throwdown and this year we are looking to make it bigger and better!

If you are interested in more information check out the Special Events tab on our website! If you are interested in being a part of our committee please sign up as a volunteer at the front desk

Wednesday, March 28

WOD
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Cash Out
Tabata L-Sit
• 8 continuous rounds of :20 ON / :10 OFF

CF LITE
Complete the following for time:
Row 1,500 meters
100 Wallball shots (M:20lb., W:14lb.)
50 Pull-ups

Goal: Sub 16:00
Time Cap: 19:00

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Tuesday, March 27

WOD
EMOTM for 15 minutes:
2 Muscle snatches +
1 Squat snatch

*Choose your weight based on good technique on your Muscle Snatch

Cash Out
3x15 sets of:
Handstand push-ups
Rest 1:30 between sets.

STRENGTH
A. Strict Press
5-5-5-5-5+

B. Front Squats
5-5-5-5-5+

C. 5 x 100m Sprints

CrossFit Imperial Valley Presents:
Team Up 2018 

The Team Up is a TWO person, same gender, Throwdown.
Saturday, April 21, 2018 
Grab your workout buddy and sign up to throw down in the Team Up. Last year we had an outstanding turnout at our Eli’s Heroes Throwdown and this year we are looking to make it bigger and better!

If you are interested in more information check out the Special Events tab on our website! If you are interested in being a part of our committee please sign up as a volunteer at the front desk.

Monday, March 26

WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

CF LITE
Complete every 3:00 for 21:00
45 Double Unders
15 Kettlebell Deadlift (M: 32kg, W:24kg)
5 Box Jumps (M: 30″, W:24″)

Each round has to be completed in less than 3:00.
If work is not completed in the required time you must stop and start the next round.

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Saturday, March 24

FREE COMMUNITY WOD

9:00 am

Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity!

Receive 50% OFF Group Fundamentals if you sign up today! (Regular Price $100)

OPEN GYM

8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

Friday, March 23

WOD
Sidewinder
36-24-12 reps for time of:
Goblet Squats (M: 24kg, W: 16kg)
*Run 400m between each set.

Goal: Sub 12:00
Time Cap: 15:00

Cash Out
3x15 sets of handstand push-ups
Rest 1:30 between sets.

CrossFit Imperial Valley Presents:
Friday Night Lights
March 23, 2018 

Go head to head with your peers on CrossFit Open Workout 18.5 while also earning points for your team! This is the FINAL workout of the CrossFit Open. You won’t want to miss out on the fun!!!

CFIV members, come cheer on your fellow athletes as they put themselves on the line for their teams! Family and friends are welcome to attend. Potluck to follow. Please sign up to bring beverages and snacks to share!

ALL FRIDAY AFTERNOON CLASSES ARE CANCELED.

!

Free Community Workout
Saturday, March 24th 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Thursday, March 22

WOD
Panama City
Complete 20-18-16-14-12-10-8-6-4-2 of:
Push presses (95/65)
1 Rope climb (between each round)

Goal: Sub 12:00
Time Cap: 15:00

Cash Out
Wall Shoulder Stretch 1:30 per arm

STRENGTH
Open Prep
After the live announcement of 18.5 we will break down the workout, rules and strategies.

CrossFit Imperial Valley Presents:
Friday Night Lights
March 23, 2018 

Go head to head with your peers on CrossFit Open Workout 18.5 while also earning points for your team! This is the FINAL workout of the CrossFit Open. You won’t want to miss out on the fun!!!

CFIV members, come cheer on your fellow athletes as they put themselves on the line for their teams! Family and friends are welcome to attend. Potluck to follow. Please sign up to bring beverages and snacks to share!

ALL FRIDAY AFTERNOON CLASSES ARE CANCELED.

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