WOD
“The Admiral”
Complete 3 rounds for time of:
20 Burpee Pull Ups
20 Front Squats, 155/105 lbs
20 Box Jumps (M: 30″, W: 24″)

Cash Out
Couch stretch 2 minutes per side
Foam roll adductors and glutes 2 minutes per side

STRENGTH
A. Sumo Deadlift High Pull
18-15-12-9-6-3
*Sets must be unbroken

B. Complete 5 rounds of:
50′ Bear crawl sandbag drag
20 Rotational deadlift with sand bag
50′ Crab walk sandbag carry

C. Tabata Hollow Hold / Superman Hold

Free Community Workout

Join us this Friday, April 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!

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

Hydrostatic Body Composition Testing
TOMORROW, March 31st
7am – 12pm at CrossFit Imperial Valley

What To Expect: The total test will take about 15 minutes. You will be fully submerged for 5-7 seconds in warm clean & filtered water.
What To Bring: Please bring a bathing suit & towel
What You Get: Included with your test is a total review of your detailed 4-page report.

$49 Initial Test
$35 Retest
$74 Bundle – includes before & after test

Find out how many calories you really need everyday! For more information or any questions see us at the front desk or give us a call. Spots are still available!