WOD
Complete the following for time:
25 Hang Power Snatches (M: 135 lbs, W: 95 lbs)
25 Toes-to-bars
25 Hang Power Cleans (M: 135 lbs, W: 95 lbs) 25 Toes-to-bars

Goal: Sub 10:00
Time Cap: 13:00

Then,
Row, Bike, Jog until the 20:00 mark

Accumulate
50 Banded Pull Apart
50 Banded Face Pulls

STRENGTH
A. Deadlift 3-3-2-2-1-1-1-1

*Every 3:00

B. Complete 5 rounds of:
Max effort row
Rest 1:00

*Determine max effort pace through testing your row pace. Then do every round at that pace for as long as possible.

C. Stretch

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 TODAY – 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.

LIMITED SCHEDULE
MONDAY, SEPTEMBER 4TH, 2017 

ALL classes for Monday are cancelled, EXCEPT:
7:30am – Active
8:30am – Active 
8:30am Women’s Transformation Challenge – Active
9:30am Women’s Only CrossFit – Active

Sorry for any inconveniences. We hope everyone has a fun/safe Labor Day Weekend!
CFIV Staff