WOD
Back Squat 5-4-3-2-1

*Use the heaviest weight you can for each set.
*Every 3:00

Then, Complete 3 rounds for time of:
15 DB Goblet Squats (M: 45 lbs, W: 35 lbs)
15 Weighted Sit-ups (M: 45 lbs, W: 35 lbs)

CF LITE
With a running clock, from 0:00 to 15:00 complete:
Row 3 km
Max Burpees in remaining time:

Rest from minute 15:00 to 18:00

Then, from minute 18:00 to 33:00 complete:
Bike 3 miles
Max Toes to bar in time remaining

Free Community Workout

Join us this Saturday, July 15th, 2017, 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!