WOD
Complete 4 rounds for time of:
12 Deadlifts (M: 135 lbs, W: 95 lbs)
9 Hang Power Snatches (M: 135 lbs, W: 95 lbs)
6 Overhead Squats (M: 135 lbs, W: 95 lbs)
3 Rope Climbs

Goal: Sub 15:00
TIme Cap: 18:00

Cash Out
3 rounds of:
Superman Hold 30 sec
Rest 30 sec
Hollow Hold 30 sec
Rest 30 sec

STRENGTH
A. Bench Press 3-2-2-1-1-1

B. Weighted Sit Ups 15-15-15-15-15
*Use same weight across all sets.

C. EMOM for 6:00
Odd: Max Burpees
Even: Rest

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

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro