Benchmark WOD 4
“Fran”
Complete 21-15-9 reps for time of:
Thrusters (M: 95 lbs, W: 65lbs)
Pull-ups

Time Cap: 7:00

Cash Out
1:00 each
Upward Facing Dog
Downward Facing Dog
Childs Pose

STRENGTH
A. Bench Press 15-12-9-6-3-1
*Add weight every set.

B. Front Squats 10-10-10-10-10

C. 3 rounds of:
Max Cal Bike in 1:00 rest 1:00

CFIV Kids Program
January 16 – February 23, 2018 

Pre-School (4-6 years old)
Tuesday | Thursday
5:00pm – 5:30pm
$60 per session

Kids (7-12 years old)
Monday | Tuesday | Thursday
4:00pm – 5:00pm
$115 per session

One time fee covers entire 6 week program. Kids of members receive 10% off!