WOD
In teams of 2, complete the following for time:
50 Calories on Bike
50 Box Jump Overs (M: 24″, W: 18″)
50 Deadlifts (M: 185 lbs, W: 125 lbs)
50 Wall Balls (M: 20 lbs, W: 14 lbs)
50 Ring Dips
50 Wall Balls (M: 20 lbs, W: 14 lbs)
50 Deadlifts (M: 185 lbs, W: 125 lbs)
50 Box Jump Overs (M: 24″, W: 18″)
50 Calories on Bike

*Complete with a partner. Partition reps any way.

Goal: Finish!!!
Time Cap: 21:00

Cash Out
-400m Walk
-Foam roll calves and glutes 2:00 per side

STRENGTH
A. 2 rounds of Tabata:
Weighted Hang hold
Weighted Top Dip hold

B. 5 Rounds of:
20 GHD Back Extentions
20 Reverse Hypers

C. 5 Rounds of:
6 Bulgarian split squats on each leg

Josh Everett Weightlifting Clinic
Saturday, April 15th, 10am – 1pm

The new date of the clinic will be April 15th. For those of you that are not able to attend due to the new date, we are truly sorry that we had to make this last minute change. We have 5 spots available for this new date. Please sign up at the front desk if you are interested!

ATTENTION!
Eli’s Heroes CrossFit Team Competition Update

Early registration has extended to this Friday, April 14th. After that, prices will increase to $150 per team. We have also added more spots for teams to register! Check out our “Special Events” tab to find direct link to register for the CrossFit Comp or the 5K Run/Walk. Competition standards and workouts are posted on our “Special Events” page as well.

RAFFLE TICKETS
Purchase 6 tickets for $5 @ the CFIV front desk

Raffle tickets for the event are now on sale! We have a great selection of prizes from local businesses, brand name clothing/gear and an awesome grand prize from San Diego Coast Helicopter Tours!  If you would like to further help, please pick up tickets at the front desk to sell to your families and/or co-workers. Help us meet our $10,000 goal!