WOD
Part 1:
Complete as many rounds as possible in 5:00 of:
7 Deadlifts (M: 185 lbs, W: 135 lbs)
7 Strict Handstand Push-ups

Goal: 4+ Rounds/AMRAP

Rest: 3:00

Part 2:
Complete as many rounds as possible in 5:00 of:
7 Overhead Squats (95 lbs, W: 65 lbs)
21 Double-Unders

Goal: 4+ Rounds/AMRAP

Rest: 3:00

Part 3:
Complete as many rounds as possible in 5:00 of:
7 Box Jumps (M: 30″, W: 24″)
14 Kettlebell Swings (M: 24 kg, W: 16 kg)

Goal: 4+ Rounds/AMRAP

Rest: 3:00

Cash Out
Complete 4 rounds of:
10 Front Dumbbell Raises
10 Lateral Dumbbell Raises

Free Community Workout
Saturday, September 30th, 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!