WOD
Weighted Pull-Ups 3-3-3-3-3

*Every :90 sec
*Clinch a DB between legs
*Build in Weight

Then,
Complete the following for time:
600 Meter Run
40 Chest-to-bar Pull-ups
20 Deadlifts (M: 275 lbs, W: 185 lbs)
40 Chest-to-bar Pull-ups
600 Meter Run

Goal: Sub 15:00
Time Cap: 18:00

Cash Out
Complete 3 rounds for time of:
20 Banded Good Mornings
:30 Banded Plank Hold

 Free Community Workout
Saturday, October 21st, 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!

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro