WOD
Complete the following for time:
50 Push Jerks (M: 155 lbs, W: 105 lbs)
*Each time you drop the bar do 50 Double Unders

Cash Out:
Banded Good Mornings – 50 Reps

CF LITE
Complete 5 rounds for time of:
25 AbMat Sit-ups
100′ Overhead Plate Lunge (M: 45 lbs, W: 35 lbs)

Cash Out:
Every 2:00 for 6:00 complete:
200 Meter run
30 Shoulder Taps

Eli’s Heroes // Be Eli’s Hero and Throwdown to support
Saturday, May 13, 2017

REGISTRATION IS ACTIVE! Check out our Special Events tab for direct link to 5K and CrossFit Competition registration.

Help us support CFIV members Israel and Lizett Samaniego this May while their son, Eli, undergoes a parent to child kidney transplant surgery. All proceeds will go towards the family’s transplant related expenses. Registration is now active! Check out the “Special Events” tab on our website for direct link to registration.

Volunteer
-Help us prepare for the event
-Help at the event on May, 13th
*If you are interested in being on our committee for this event, please reach out to us immediately.

Donate
-Buy raffle tickets
-Donate to the online fund
-Become an event sponsor
(Purchase advertising or donated services or items to the raffle)

Register
-Run the 5K at 8am (Pet friendly)
-Compete in the Team Competition at 9:30am (Beginner, Intermediate, and Advanced levels)

Pet Friendly 5K: $30 (Ages 12 & up)
Throwdown Registration before April14th: $100 per team

Team Competition
Teams of 2 (same sex) will throwdown for bragging rights in this 4 workout competition designed to test overall fitness, endurance and mental toughness! All levels can participate. Register before April 14th for early registration. Spots are limited and first come, first served. We will have food, beer, and raffle tickets for sale the day of the event. Come out and support!