WOD
Complete the following for time:
500 Meter Run
150 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
500 Meter Run

Goal: Sub 15:00
Time Cap: 18:00

Cash Out
GHD Sit-ups 3x15
*Rest as needed between efforts

Roll/Smash Upper Back 2:00

STRENGTH
A. Weighted Dips 10-10-10-10-10
*Modifications available

B. Weighted Pull Ups 5-5-5-5-5
*Modifications available

C. 500m Row for time.

D. Stretch

Try Your First Month of CrossFit for $55!
Join our community today and reach your health and fitness goals!

*Usual monthly rate is $109. Membership rates may vary. No enrollment fees. No contracts. Must complete Fundamentals. Cannot be combined with other offers. Offer good for athletes who have not been a member in the last 6 months. First month must be paid on sign up and auto-pay initiated.
Valued at $154.50 (Fundamentals + 1/2 month)

Offer Expires 12/31/17

CFIV Holiday Gathering
Sunday, December 10th
2:00pm – 6:00pm 

Join us at Humble Farmer to celebrate the holiday season! Come enjoy beer tasting flights, select wines and gourmet food. We want to thank YOU for being a part of our CFIV family. Bring your whole family. Kids are welcome to join the fun!

Please RSVP at the front desk! 
Address: 116 S. Imperial Ave. C. Imperial, CA 92251