WOD
Clean & Jerk 2-2-2-1-1

*Use the heaviest weight you can for each set.
*Every 3:00

Then,

Complete the following for time:
400 Meter Kettlebell Farmer’s Walk, pick load
Accumulate 2:00 Hang From Pull Up Bar

Cash Out:
Forearm Stretch on the floor
-Forward
-Lateral
-Backward

STRENGTH
A. Bench Press
10-10-10-10-10

B. Weighted Lunges
5 X 50ft

C. 3 Rounds for time of:
25 Calorie Bike
1:00 Rest

D. Stretch

New Referral Program

Want $20 to spend at the CFIV Store?
Refer a friend to CFIV and earn $20 spending money.

For Current Members Only
Referral Program ends December 31, 2017.

How It Works
– Must be the new athletes first membership at CFIV
– New athletes must write the referee’s name on the initial sign-up paper work
– Unique ID will be emailed out after the 1st month of membership has been paid
– Credit can be claimed once the email with the unique ID is brought in to CFIV