WOD
Complete 4 rounds for time of:
21 AbMat Sit-ups
3 Rope Climbs
1 Deadlift (M: 315 lbs, W: 225 lbs)

Goal: Sub 9:00
Time Cap: 12:00

Cash Out
Every minute on the minute for 6:00 of:
Odd: Plank Hold
Even: Rest

Couch Stretch 2:00/side

STRENGTH
A. Strict Press 3-3-2-2-1-1-1-1
*Every 3:00

B. Every minute on the minute for 12:00 of:
Odd: 15 Back Squats
Even: 15 Push Ups

C. Stretch

LIMITED SCHEDULE
MONDAY, SEPTEMBER 4TH, 2017 

ALL classes for Monday are cancelled, EXCEPT:
7:30am – Active
8:30am – Active 
8:30am Women’s Transformation Challenge – Active
9:30am Women’s Only CrossFit – Active

Sorry for any inconveniences. We hope everyone has a fun/safe Labor Day Weekend!
CFIV Staff 

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.