WOD
In teams of 2, complete the following for time:
30 Deadlifts (M: 225 lbs, W: 155 lbs)
Assault Bike Calories (M: 30 cals, W: 25 cals)

Then,

20 Front Squats (M: 185 lbs, W: 125 lbs)
20 Box Jump Overs (M: 30″, W: 24″)

Then,

10 Snatches (M: 135 lbs, W: 95 lbs)
100 Double Unders

*Partner 1 does couplet 1 then partner 2 does it. Follow this format till both have completed couplet 3.

Goal: Sub 20:00
Time Cap: 23:00

Cash Out
Banded Hammie stretch
Couch Stretch 2:00/side
Roll/Smash Calves

Free Community Workout
Saturday, December 9th, 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!