WOD
In teams of 2, complete 8 rounds for time of:
10 Bar Muscle-ups
20 Double Kettlebell Front Rack Lunges (M: 24 kgs, W: 16 kgs)

*Alternate rounds till 8 total are completed
*Lunges are stationary, NOT walking

Goal: Just get it done
Time Cap: 28:00

Cash Out
Pidgeon Stretch :90 sec-2 min/side

STRENGTH

A. Complete 5 rounds of:
5 Heavy Deadlifts
100 ft Heavy Barbell Carry

B. Every minute on the minute for 10:00 of:
Odd: 15 Deadlifts
Even: 10 Bar Facing Burpees

C. Stretch

ATTENTION
Valued CFIV Members!

Over the last few months, we have experienced a decrease in attendance in the Strength and CF Lite classes.  At the same time, the main CrossFit classes are filling up.   In an effort to use our teaching resources most efficiently, we are considering cancelling both Strength and Lite if attendance in those classes does not pick up.  If you are attached to those classes and want to see them stay on the schedule, please start attending them regularly.  If less than 3 athletes show up for either class, we will cancel the class so that the instructor can help with the main class instead.
As always, please reach out to me if you have an questions or comments.
Thank you,
Mallee

Free Community Workout

Join us this Saturday, August 19th, 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!

AUGUST SPECIAL
COMMIT TO 1 MONTH & RECEIVE GROUP FUNDAMENTALS FREE!

Walking through the door on the first day is the hardest part of joining our gym! We will teach you everything you need to know to participate in our CrossFit classes. Join our community today and reach your health and fitness goals!

Offer expires 8/31/17

*Cannot be combined with other discounts. Offer good for athletes who have not been a member in the last 6 months. First month must be paid on sign up and autopay initiated.