WOD
“Marco”
Complete 3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (M: 135 lbs, W: 95 lbs)

CF LITE
Complete as many rounds as possible in 12:00 of:
9 Dumbbell Deadlifts (M:55 lbs, W: 35 lbs)
6 Burpees
3 Dumbbell Power Cleans (M:55 lbs, W: 35 lbs)

BRING A FRIEND DAY
Wednesday, August 23, 2017 
@ CrossFit Imperial Valley

Have you been wanting to try CrossFit?
This is your opportunity to experience our unique coaching style and fun community atmosphere for free. If this is your first CrossFit class, we will teach you everything you need to know to keep you safe and get a good workout.

Receive FREE Group Fundamentals when you commit to 1 month of membership!

ATTENTION
Valued CFIV Members!

Over the last few months, we have experienced a decrease in attendance in the Strength and CF Lite classes.  At the same time, the main CrossFit classes are filling up.   In an effort to use our teaching resources most efficiently, we are considering cancelling both Strength and Lite if attendance in those classes does not pick up.  If you are attached to those classes and want to see them stay on the schedule, please start attending them regularly.  If less than 3 athletes show up for either class, we will cancel the class so that the instructor can help with the main class instead.
As always, please reach out to me if you have an questions or comments.
Thank you, 
Mallee