WOD
Complete the following for time:
1000 Meter Row
50 Air Squats
50 Kettlebell Swings (M: 32 kg, W: 24 kg)
50 GHD Hip Extensions
800 Meter Run

CF LITE
From 0:00 to 4:00 complete:
20 Box Jumps
20 Dumbbell Power Cleans

from 4:00 to 8:00 complete:
20 Box Jumps
20 Dumbbell Front Squats

from 8:00 to 12:00 complete:
20 Box Jumps
20 Dumbbell Push Presses

from 12:00 to 16:00 complete:
20 Box Jumps
20 Dumbbell Squat Clean Thruster

Use M: 24″, W: 20″ and M: 55lbs, W: 35lbs
*Each couplet is for time. Any time remaining after completing a couplet is consider rest.
*The score is the time of each couplet. Score will have 4 different times.

Free Community Workout
Saturday, February 10th, 2018 

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!