WOD
“Tommy V”
Complete the following for time:
21 Thrusters (M: 115 lbs, W: 80 lbs)
12 Rope Climbs, 15 ft
15 Thrusters (M: 115 lbs, W: 80 lbs)
9 Rope Climbs, 15 ft
9 Thrusters (M: 115 lbs, W: 80 lbs)
6 Rope Climbs, 15 ft

Row, Bike or Jog easy pace until 20:00 mark.

Goal: Sub 14:00
Time Cap: 17:00

Cash Out:
Couch Stretch 2:00/side

STRENGTH
A. Bench Press 3-3-3-3-3+

B. Back Squat 1-1-1-1-1

C. Stretch

Next Level Challenge
Macros or Tray System
October 2nd – November 12th 

Take your fitness to the next level! Become fitter, faster, and stronger by developing a healthy lifestyle that focuses on nutrition and fitness. Learning to eat a healthy and balanced diet can be adopted by anyone who is motivated to improve and practice self-discipline.

Important Dates
Sign Up & Pay By: Tuesday, September 26th – end of the day

Hydrostatic Testing #1: Wednesday, September 27th – 2pm – 8pm
                                       Thursday, September 28th – 6am – 11 am
Mandatory Challenge Info Meeting: Thursday, September 28th – 7pm
Optional Food Prep/Nutritional Coaching: Saturday, September 30th – 10am
Hydrostatic Testing #2: Monday, November 13th – 6am – 11am and 3pm – 7pm

Cost: $119 
Includes:
– 2 Hydrostatic Tests
– Personalized macro/tray prescription
– Challenge tank or t-shirt only available to participants
– A meeting to learn how to use My Fitness Pal and understand Macros better
– All other events organized for the Challenge
– A CFIV coach who will participate in the Challenge with you as your team leader and always be available to help you
– A chance to win $300 cash!