WOD
Complete 5 rounds for time:
5 Back Squats
100 Meter Farmer Carry (M: 32kg, W: 24kg)

*Increase in weight for the back squats on each set.
*As heavy as possible.

Time Cap: 20:00

STRENGTH
A. Overhead Lunges 5 rounds of 50ft
*Add weight every round *As heavy as possible

B. 5 rounds NOT for time of:
5 Elevated Ring Rows
5 Elevated Push Ups
5 Hanging Leg Raises

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!