WOD
In team of 2, complete 40-30-20 reps, for time of:
Hang Power Snatch (M: 135 lbs, W: 95 lbs)
Handstand Push-ups

*Split work between partners any way you want to.

Goal: Sub 15:00
Cap: 18:00

Cash Out
Quad roll 1:00 /side
IT Band roll 1:00 /side
Banded shoulder stretch 1:00 /side

STRENGTH
A. Shoulder Press
5-5-5-5-5

*Build to a moderate load and complete all sets with the same load.

B. Complete 3 rounds for time of:
10 Thrusters
10 Box jumps
10 GHD Sit-ups

C. Stretch
Banded hip stretch 2:00 /side
Upward Dog 2:00 /side

SUMMER START UP SPECIAL

Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join

$109 a month
Total package valued at $427
Savings of $209

*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.

Offer expires: 6/30/17

Free Community Workout

Join us this Saturday, July 1st, 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 OR utilize our Summer Start Up Special!

Current CFIV members can utilize this class for an extra workout each week.