WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

CF LITE
Complete every 3:00 for 21:00
45 Double Unders
15 Kettlebell Deadlift (M: 32kg, W:24kg)
5 Box Jumps (M: 30″, W:24″)

Each round has to be completed in less than 3:00.
If work is not completed in the required time you must stop and start the next round.

Free Community Workout
Saturday, March 31st 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!