WOD
Deadlift 3-3-3-3-3

*Find a heavy set of 3 reps
*Use the heaviest weight you can for each set.
*Every 3:00

Then,

Complete 21-15-9 reps for time of:
Power Clean (M: 135 lbs, W: 95 lbs)
Push Jerk (M: 135 lbs, W: 95 lbs)
Bike for Calories

CF LITE
Complete the following for time:
600 Meter Run
15 Dumbbell Deadlift (M: 55 lbs, W: 35 lbs)
30 AbMat Sit Ups
15 Dumbbell Hang Power Clean (M: 55 lbs, W: 35 lbs)
30 AbMat Sit Ups
15 Dumbbell Front Squat (M: 55 lbs, W: 35 lbs)
30 AbMat Sit Ups
15 Dumbbell Drag Push Ups (M: 55 lbs, W: 35 lbs)
600 Meter Run

 Free Community Workout
Saturday, October 14th, 2017 

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!