WOD
“Dallas 5″
Complete 5:00 of:
Burpees

Then, Complete 5:00 of:
7 Deadlifts (M: 155 lbs, W: 105 lbs)
7 Box jumps (M: 30″, W: 24”)

Then, complete 5:00 of:
Turkish get-ups (use a dumbbell. M: 35 lbs, W: 25 lbs)

Then, complete 5:00 of:
7 Snatches (M: 75 lbs, W: 55 lbs)
7 Push-ups

Then, complete 5:00 of:
Row for calories

*Complete as many reps as possible at each 5-minute station. Log total reps performed for each movement.
*Rest 1:00 between stations.

Cash Out
2:00 Roll/Smash Upper Back
Pec/Shoulder Stretch on Rig :90 sec/side

STRENGTH
A. Overhead Squats 9-7-5-3-3-3

B. Every minute on the minute for 10:00 of:
10 Overhead Squats
10 Box Jumps

C. Stretch

Next Level Challenge
Macros or Tray System
October 2nd – November 12th 

Take your fitness to the next level! Become fitter, faster, and stronger by developing a healthy lifestyle that focuses on nutrition and fitness. Learning to eat a healthy and balanced diet can be adopted by anyone who is motivated to improve and practice self-discipline.

Important Dates
Sign Up & Pay By: Tuesday, September 26th – end of the day
Hydrostatic Testing #1: Wednesday, September 27th – 2pm – 8pm
                                       Thursday, September 28th – 6am – 11 am
Mandatory Challenge Info Meeting: Thursday, September 28th – 7pm
Optional Food Prep/Nutritional Coaching: Saturday, September 30th – 10am
Hydrostatic Testing #2: Monday, November 13th – 6am – 11am and 3pm – 7pm

Cost: $119 
Includes:
– 2 Hydrostatic Tests
– Personalized macro/tray prescription
– Challenge tank or t-shirt only available to participants
– A meeting to learn how to use My Fitness Pal and understand Macros better
– All other events organized for the Challenge
– A CFIV coach who will participate in the Challenge with you as your team leader and always be available to help you
– A chance to win $300 cash!