WOD
Deadlift 3-3-3-3-3

*Use the heaviest weight you can for each set.
*Every 2:00

Then, Complete 21-15-9 reps for time of:
Hang Squat Snatch (M: 135 lbs, W: 95 lbs)
Box Jump (M: 30″, W: 24″)

CF LITE
In 10:00 complete:
2k Row
As many burpees as possible in the time remaining

Rest 3:00

In 8:00 complete:
1k Run
As many strict pull ups as possible in the time remaining

WOMEN ONLY CROSSFIT
Starting Today // April 24 – May 23

Monday – Friday
9:30am – 10:30am 

Join this Women only CrossFit class to workout in a supportive environment where everything you need to know is taught to you by a qualified CrossFit instructor. These group classes are structured and organized so that you get the most out of your hour with us. We know you lead busy lives and this time needs to be as rewarding as possible!

$85 for one month 

2017 Spring Kids Program
Session 3 Starting Today // April 24 – June 2

Parents, Make fitness exciting for your kids by signing them up for our 2017 Spring Kids Program. We offer classes for kids ages 4-16. This is a fun way for your kids to build confidence and challenge themselves physically. Please enroll your children early as space is limited!

Pre-School (4-6 yrs old) – $60 per session
Tuesday / Thursday
5:00pm – 5:30pm

Kids (7-12 yrs old) – $115 per session
Monday / Tuesday / Thursday
4:00pm – 5:00pm

Children whose parents are CFIV members will receive 10% OFF!