WOD
On a running clock from 0:00 to 32:00 and using the heaviest weight possible complete the following:

0:00 to 6:00 find starting weight for Back Squat
Then every 2:00 from 6:00 to 12:00 complete 3 reps of Back Squats (3-3-3)

From 12:00 to 16:00 find starting weight for Front Squat
Then, every 2:00 from 16:00 to 22:00 complete 2 reps of Front Squat (2-2-2)

From 22:00 to 26:00 find starting weight for Overhead Squats
Then, every 2:00 from 26:00 to 32:00 complete 1 rep of Overhead squat (1-1-1)

Cash Out
Accumulate:
50 Band Good Morning
50 AbMat Sit Ups

STRENGTH
A. Every 2:00 for 20:00 of alternating between:
400m Row
200m Run

B. 3 rounds of:
1:00 Plank Hold
0:30 Rest
1:00 Bottom Squat Hold 0:30 Rest

C. Stretch

AUGUST SPECIAL
COMMIT TO 1 MONTH & RECEIVE GROUP FUNDAMENTALS FREE!

Walking through the door on the first day is the hardest part of joining our gym! We will teach you everything you need to know to participate in our CrossFit classes. Join our community today and reach your health and fitness goals! 

Offer expires 8/31/17

*Cannot be combined with other discounts. Offer good for athletes who have not been a member in the last 6 months. First month must be paid on sign up and autopay initiated.

Free Community Workout

Join us this Saturday, August 19th, 2017, 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!