WOD
Complete 5 rounds for time of:
400 Meter run
15 Hang power snatches (M: 95 lbs, W: 65 lbs)

Cash Out
400 Meter walk
Then,
Foam roll low back 3 minutes

STRENGTH
A. Complete 4 rounds of:
5 Weighted pull-ups
5 Bench presses

B. Complete for time:
400 Meter double kettelbell front rack carry

C. Every minute on the minute for 4:00:
45 sec Left side plank hold
45 sec Plank hold
45 sec Right side plank hold
45 sec Plank hold

D. Stretch
Hamstrings
Quads
Shoulders

Eli’s Heroes // Be Eli’s Hero and Throwdown to support
Saturday, May 13, 2017

Help us support CFIV members Israel and Lizett Samaniego this May while their son, Eli, undergoes a parent to child kidney transplant surgery. All proceeds will go towards the family’s transplant related expenses. Registration is now active! Check out the “Special Events” tab on our website for direct link to registration.

Volunteer
-Help us prepare for the event
-Help at the event on May, 13th
*If you are interested in being on our committee for this event, please reach out to us immediately.

Donate
-Buy raffle tickets
-Donate to the online fund
-Become an event sponsor
(Purchase advertising or donated services or items to the raffle)

Register
-Run the 5K at 8am (Pet friendly)
-Compete in the Team Competition at 9:30am (Beginner, Intermediate, and Advanced levels)

Pet Friendly 5K: $30 (Ages 12 & up)
Throwdown Registration before March 31: $100 per team
Throwdown Registration before April 15: $150 per team

Team Competition
Teams of 2 (same sex) will throwdown for bragging rights in this 4 workout competition designed to test overall fitness, endurance and mental toughness! All levels can participate. Register before March 31st for early registration. Spots are limited and first come, first served. We will have food, beer, and raffle tickets for sale the day of the event. Come out and support!