WOD
Part 1
Complete as many rounds as possible in 10:00 of:
500 Meter Row / 0.5 miles Bike / 400m Run
25 One Arm Dumbbell Snatch (Alternating) (M: 55 lbs, W: 35 lbs)

Goal: 2+ Rounds
Rest 3:00

Part 2
Complete as many rounds as possible in 10:00 of:
500 Meter Row / 0.5 miles Bike / 400m Run
25 Single Arm Dumbbell Overhead Squats (M: 55 lbs, W: 35 lbs)

Goal: 2+ Rounds

Cash Out
Complete 3 rounds for time of:
15 Hip Extensions
15 Band Pull Aparts

Next Level Challenge 
Offsite Saturday Throwdown

Challengers, we will be meeting at Sky Ranch Park on Sandalwood Glen Ave. and Boley Field Dr. West at 8:30am tomorrow morning.

Team B vs Team C will battle for bragging rights and extra points with our Crossfit version of Capture the Flag. Our version will be called Capture the Medball. This will be a light hearted, fun game that requires no equipment or previous skills. Can’t wait to see you there!

 Free Community Workout
Saturday, October 14th, 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!