WOD
5 x 1: Snatch balance + Overhead squat
*Build in weight
*Every 90 sec

Then,
For 10:00, 30 sec ON/ 30 sec OFF
Handstand practice

STRENGTH
A. Bench press
20-18-16-14-12-10-8-6-4-2

B. 5 rounds of:
20 Weighted lunges
40 Shoulder taps
1:00 rest

C. Group stretch
Chest
Arms
Quads
Hamstrings
Core

Free Community Workout

Join us Saturday, March 4th, 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!

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

Official CrossFit Open Athletes

Please make sure you have signed up on the Google Sheets for a time to be judged. We want to accommodate everyone that needs to be judged. Please show up early to get yourself warmed up and let your judge know you will be ready at your assigned time. If you do not show up at the time you chose, there’s a chance you will not be judged. Let the trainers/judges know if you cannot make it at the time you chose.

Thank you!
-CFIV Staff