WOD
“Nancy”
Complete 5 rounds for time of:
400 Meter Run
15 OHS (M: 95 lbs, W: 65 lbs)

Goal: Sub 14:00
Cap: 17:00

Cash Out
Under arm roll 3 minutes
Adductor roll 3 minutes
Upper back roll 3 minutes

STRENGTH
A. Static Holds
9:00 of 1:00 Holds and 30 second rests
Barbell Front Rack Hold
OH Bumper Plate Hold

* Use a challenging weight

B. Complete the following for time:
100 Burpee Ground to OH
*Using a bumper plate do a burp and then clean and press the plate.
*Scale in weight and reps depending on level

Time Cap: 18:00

C. Bike 5:00 slowly

SUMMER START UP SPECIAL

Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join

$109 a month
Total package valued at $427
Savings of $209

*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.

Offer expires: TOMORROW

Free Community Workout

Join us this Saturday, July 1st, 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 OR utilize our Summer Start Up Special!

Current CFIV members can utilize this class for an extra workout each week.