WOD
In teams of 2, complete the following for time:
1 Mile Medicine Ball Run (M: 20 lbs, W: 14 lbs)
100 Wall Balls (M: 20 lbs, W: 14 lbs)
100 Dumbbell Snatches (M: 55 lbs, W: 35 lbs)
100 Medball Sit Ups (M: 20 lbs, W: 14 lbs)

*With the exception of the run, 1 person works at a time. Only 1 medball needs to be carried on the run. Break up the reps however you want.

Goal: Sub 25:00
Time Cap: 28:00

Cash Out
Hip Extension Hold
*Rest as needed between sets.
*Accumulate the 2:00

Free Community Workout
Saturday, December 2nd, 2017 

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!