WOD
Every minute on the minute for 12:00:
Odd: 10 One arm DB Snatch (right arm M: 55 lbs, W: 35 lbs) + 7 Box jump (M: 30″, W: 24″)
Even: 10 One arm DB Snatch (left arm, M: 55 lbs, W: 35 lbs) + 7 Box jump (M: 30″, W: 24″)

Cash Out
3 rounds of:
20 Russian twist
20 Wave offs
20 Leg raises
20 Supermans

THEN,
Foam roll
1:00 per side under arm
1:00 per side quads

STRENGTH
A. Max effort 2k row.
Time Cap:10:00

B. In teams of 2 complete 5 rounds of:
100ft Heavy barbell back rack carry while partner hold top of deadlift position.
100ft Double KB overhead carry while partner hold the bottom of a squat position.

C. 5 rounds of:
5 Hanging around the world

Friday Night Lights!
Friday, March 24
CrossFit Open Event 17.5

Please join us this Friday night to cheer on our CrossFit Open athletes as they complete the final workout of the 2017 CrossFit Open. Heats will start at 5pm!

The 4pm class will run as usual. The 5pm & 6pm classes are CANCELLED due to this event.

All athletes are encouraged to come out and support! Bring your favorite beverage and/or snack to share! This will be a fun night with your CFIV family!

Free Community Workout

Join us this Saturday, March 25th, 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!

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