WOD
Complete the following for time:
100 Wall balls (M: 20 lbs, W: 14 lbs)
80 Chest-to-bar pull-ups
60 AbMat sit-ups
40 Double dumbbell ground-to-overhead (M: 45 lbs, W: 35 lbs)
20 Handstand push-ups

Cash Out:
Low back roll out – 3 minutes
Piriformis lacrosse ball – 2 min / side

STRENGTH
A. Complete 5 rounds of:
100′ Sled drag
100′ Waiter’s walk right arm
100′ Waiter’s walk left arm

B. 4 Super sets of:
10 Dips
10 Dumbbell bicep curls

C. Complete 2 rounds of alternating Tabata:
Plank hold on the elbows
Hollow rock hold

2017 Spring Kids Program

Spring Session 1: January 9 – February 24
Spring Session 2: March 6 – April 14
Spring Session 3: April 24 – June 2


Pre-School: 4-6 years old
$60 per session
Tuesday / Thursday
5:00pm – 5:30pm

Kids: 7-12 years old
$115 per session
Monday / Tuesday / Thursday
4:00pm – 5:00pm

Please enroll early as space is limited!
**Children whose parents are CFIV members receive 10% off!