WOD
Every 1:00 for 20:00, alternate between:
Assault Bike Calories (M: 17 cals, W: 15 cals)
2 Rope Climbs

Goal: Have a minimum of :15 sec to rest after each movement

Cash Out
Roll/Smash Lats and Calves :90 sec/2 min/side

Free Community Workout
Saturday, August 19th, 2017 

Join us TOMORROW 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!

ATTENTION
Valued CFIV Members!

Over the last few months, we have experienced a decrease in attendance in the Strength and CF Lite classes.  At the same time, the main CrossFit classes are filling up.   In an effort to use our teaching resources most efficiently, we are considering cancelling both Strength and Lite if attendance in those classes does not pick up.  If you are attached to those classes and want to see them stay on the schedule, please start attending them regularly.  If less than 3 athletes show up for either class, we will cancel the class so that the instructor can help with the main class instead.
As always, please reach out to me if you have an questions or comments.
Thank you,
Mallee

BRING A FRIEND DAY
Wednesday, August 23, 2017 
@ CrossFit Imperial Valley

Have you been wanting to try CrossFit?
This is your opportunity to experience our unique coaching style and fun community atmosphere for free. If this is your first CrossFit class, we will teach you everything you need to know to keep you safe and get a good workout.

Receive FREE Group Fundamentals when you commit to 1 month of membership!