WOD
Part 1
From 0:00-5:00, complete as many rounds as possible of:
5 Hang Power Snatches (M: 135 lbs, W: 95 lbs)
2 Rope Climbs

Goal: 21+ reps

From 5:00-10:00, complete as many rounds as possible of:
50 Double Unders
20 Dumbbell Snatch (M: 55 lbs, W: 35 lbs)

Goal: 210+ reps

Cash Out
10:00 Handstand Practice
Options to practice:
-Wall Walks
-Kick to wall
-Handstand Hold Against the Wall
-Free Handstand Hold
-Handstand Walk with PVC Support
-Free Handstand Walk

STRENGTH
A. Bench Press 5-5-5-5-5+

B. Every 3:00 complete:
200m Sled Drag

C. Accumulate 2:00 of Elevated Plank Hold

Free Community Workout
Saturday, January 27th, 2018 

Join us this Saturday 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!