WOD
Complex
2 Hang Power Snatches + 1 Overhead Squat
1-1-1-1-1

*Use the heaviest weight you can for each set.
*Every 2:00.

Then,
For time:
40 Overhead Squat (M:95 lbs, W: 65 lbs)

*Every time the bar is rested on the floor or back on the rack, complete 15 burpees.

Goal: Sub 3:00
Time Cap: 7:00

Cash Out
Glute Stretch 2:00 per Leg
Wrist Stretch on the Floor

STRENGTH
A. Front Squat 10-10-10-10-10
*Build in weight

B. Deadlift 10-10-10-10-10

C. Accumulate 2:00 of Hollow Hold
Time cap: 3:00

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro

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