WOD
Complete 3 rounds for time of:
50 Air Squats
10 Muscle-ups

Goal: 12:00
Time Cap: 15:00

Cash Out
3:00 Plank Hold
*Max hold in 3:00

Roll/Smash Lats :90 sec/side

STRENGTH
A. Overhead Squats
3-2-1-1-1-1-1

B. EMOM for 10:00
ODD: 15 Push Ups
EVEN: 15 Leg Raises

C. Stretch

Free Community Workout
Saturday, October 7th, 2017 

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!