WOD
Hang Squat Clean 3-3-3-2-2-1

*Use the heaviest weight you can for each set.
*Every 2:00.

Then

Complete 3 rounds for time of:
100 Double Unders
20 AbMat Sit-ups
10 Toes-to-Bar

Goal: Sub 8:00
Time Cap: 11:00

Cash Out
1:00 of each:
Upward Facing Dog
Scorpion Stretch on each side
Quad Stretch on each side

STRENGTH
A. Back Rack Alternating Lunges 10-10-10-10-10
*Add weight every set.

B. 2 Rounds of:
300 Meter Farmers Carry
200 Meter Front Rack Carry
100 Meter Overhead Carry

C. Stretch

CFIV Kids Program
STARTING TOMORROW
January 16 – February 23, 2018 

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

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

One time fee covers entire 6 week program. Kids of members receive 10% off! 

New Year’s Special
Get your first month of CrossFit for $65

All fitness levels are encouraged to join. We will teach you everything you need to know to participate in our CrossFit classes.
Includes 2 weeks of Group Fundamentals + 2 weeks of Regular Group Classes (valued at $254.50)

Offer expires 1/31/18