WOD
Hang Squat Clean + Squat Clean 1-1-1-1-1

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

Then

As many reps as possible in 5:00 of:
10 Burpees over the bar
15 Deadlift (Choose weight for unbroken reps)

Cash Out
Couch Stretch: 2:00/side

CF LITE
Complete 5 rounds for time:
10 Toes-to-Bar
5 Left Arm Kettlebell Squat Cleans (M: 24 kg, W: 16 kg)
5 Right Arm Kettlebell Squat Clean (M: 24 kg, W: 16 kg)
10 Kettlebell Swings (M: 24 kg, W: 16 kg)

Time Cap: 15:00

Free Community Workout
Saturday, October 7th, 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!