WOD
Complete as many rounds as possible in 15:00 of:
50′ Dumbbell Overhead Walking Lunge (M: 55 lbs, W: 35 lbs)
25 One Arm Dumbbell Snatch (Alternating) (M: 55 lbs, W: 35 lbs)
15 Pull-ups

*Use Two DBs for OH Walking Lunge
Goal: 3+ Rounds

Cash Out
– DB Lateral Raise
– 45 Degree Raise
– Front Raise
**2 x 10 each

– Roll/Smash Lats :90 sec/side
– Hollow Hold 3 x :30 sec

STRENGTH
A. Overhead Squats 1-1-1-1-1-1-1

B. Deadlift 5-5-5-5-5+

C. Stretch

Try Your First Month of CrossFit for $55!
Join our community today and reach your health and fitness goals!

*Usual monthly rate is $109. Membership rates may vary. No enrollment fees. No contracts. Must complete Fundamentals. Cannot be combined with other offers. Offer good for athletes who have not been a member in the last 6 months. First month must be paid on sign up and auto-pay initiated.
Valued at $154.50 (Fundamentals + 1/2 month)

Offer Expires 12/31/17

CFIV Holiday Gathering
Sunday, December 10th
2:00pm – 6:00pm 

Join us at Humble Farmer to celebrate the holiday season! Come enjoy beer tasting flights, select wines and gourmet food. We want to thank YOU for being a part of our CFIV family. Bring your whole family. Kids are welcome to join the fun!

Please RSVP at the front desk! 
Address: 116 S. Imperial Ave. C. Imperial, CA 92251