WOD
Complete the following for time:
400 Meter run
10 Power Snatches (M: 135 lbs, W: 95 lbs)
400 Meter run 10
Power Snatches (M: 155 lbs, W: 105 lbs)
400 Meter run 10 Snatches (M: 175 lbs, W: 120 lbs)

Goal: 12:00

Cash Out:
200 Meter walk

Partner bar hang stretch 2 min / person
*One person hangs from the pull-up bar and squeezes ribs towards pelvis. Other person pushes forwards on their back between shoulder blades

CF LITE
Complete the following for time:
30 wall-ball shots (M: 30 lbs, W: 20 lbs)
1 Mile run
30 wall-ball shots (M: 30 lbs, W: 20 lbs)

Posted on 14 CF Main Site on December 2016

2017 Spring Kids Program

Spring Session 1: January 9 – February 24
Spring Session 2: March 6 – April 14
Spring Session 3: April 24 – June 2


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

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

Please enroll early as space is limited!
**Children whose parents are CFIV members receive 10% off!