WOD
Barbell Complex
Deadlift + Power Clean + Squat Clean 1-1-1-1-1-1-1

*Use heaviest weight per set
*Every 3:00
*Come up with a game plan

Then,
Tabata 4:00
Hold at the top of the Chin Up (Supine Grip=fingers facing you)
Hanging L-sit Hold (On pull up bar with prone grip)

Cash Out
Glute Stretch 2:00 per side
Upward dog 2:00

STRENGTH
A. Back Rack Split Squat
Complete 5 rounds of:
10 Left Leg
10 Right Leg

B. Every minute on the minute for 20:00, Alternate Between:
Max calories rowing
Rest
Max Bike
Rest

C. Stretch

Free Community Workout

Join us this Saturday, July 29th, 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!