WOD
Complete every :90 sec for 18:00:

5 Hang Power Cleans (M: 155 lbs, W: 105 lbs)
4 Front Squats (M: 155 lbs, W: 105 lbs)
3 Ring Muscle-ups

*Workout is over when the total reps are not completed within the time given.

Goal: Complete every rep within the time given

Cash Out
Hollow Hold 3 x :30 sec
Windmill 3 x 10/side

STRENGTH
A. Tabata 4:00 of:
Dumbell Overhead Hold
Bottom of Squat, Front Rack Hold

B. Every minute on the minute for 24:00, Alternate between:
10 Dumbbell Deadlifts
10 Burpees
10 Dumbbell Push Presses

C. Stretch

Free Community Workout

Join us this Saturday, July 29th, 2017, 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!