WOD
Complete 21-18-15-12-9-6-3 reps, for time of:
Toes-to-bar
Overhead Squat (M: 95 lbs, W: 65 lbs)

Goal: Sub 12:00
Time Cap: 15:00

Cash Out
Banded Shoulder Distraction

STRENGTH
A. Every minute on the minute for 10:00
ODD: 10 Sumo Deadlift High Pull
EVEN: Rest

*Build to challenging weight, then use that weight across all sets.

B. Weighted Box Step Ups 10-10-10-10-10
*Choose weight *Every 3:00

C. Accumulate 3:00 of Active Hang

D. Stretch

Free Community Workout
Saturday, January 27th, 2018 

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!