WOD
“The Seven”
Complete 7 rounds for time of:
7 Handstand Push-Ups
7 Thrusters (M: 135 lbs, W: 95 lbs)
7 Knees-to-elbows
7 Deadlifts (M: 245 lbs, W: 155 lbs)
7 Burpees
7 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
7 Pull-ups

Goal: Sub 22:00
Time Cap: 25:00

Cash Out
1:00 each of:
Upward Facing Dog
Down Ward Facing Dog
Childs Pose

STRENGTH
A. Front Squat
3-3-3-3-3 / Tempo 55X1

B. Weighted Sit-Ups
15-15-15-15- 15

C. As many rounds as possible in 3:00 of:
To be announced…

D. Stretch

New Referral Program

Want $20 to spend at the CFIV Store?
Refer a friend to CFIV and earn $20 spending money.

For Current Members Only
Referral Program ends December 31, 2017.

How It Works
– Must be the new athletes first membership at CFIV
– New athletes must write the referee’s name on the initial sign-up paper work
– Unique ID will be emailed out after the 1st month of membership has been paid
– Credit can be claimed once the email with the unique ID is brought in to CFIV