WOD
Complete 5 rounds for time of:
5 Double Kettlebell Cleans (M: 24 kgs, W: 16 kgs)
50′ Double Kettlebell Front Rack Carry (M: 24 kgs, W: 16 kgs)
50′ Double Kettlebell Overhead Carry (M: 24 kgs, W: 16 kgs)
5 Double Kettlebell Cleans (M: 24 kgs, W: 16 kgs)

Goal: Sub 10:00
Time Cap: 12:00

Cash Out
Banded Hammie Stretch -2:00/side
Foam Roll/Smash Quads -2:00/side

STRENGTH
A. Strict Press 5-5-5-5-5+
*Use 80% of 1RM Every 3:00

B. Every minute on the minute for 14:00 of:
ODD: 20 Lunges with a Plate
EVEN: 20 Plate Ground to OH

Free Community Workout
Saturday, September 9th, 2017 

Join us this Saturday 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 (Regular price $100).

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