WOD
“Icon 5″
Complete as many rounds as possible in 12:00 of:
2 Rope Climbs, 15 ft
6 Deadlifts (M: 275 lbs, W: 185 lbs)
9 Box Jumps (M: 30″, W: 24”)

Goal: 6+ Rounds

Cash Out
Banded Hammie Stretch :90 sec/side
Roll/Smash Calves :90 sec/side

STRENGTH
A. Overhead Squats 3-3-3-3-3+

B. Heavy Barbell Carry 5 x 50 ft

C. Core 4:00
:30 sec on/ :30 sec off
Hollow Hold to Superman Hold Turnovers

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

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