WOD
Complete as many rounds as possible in 15 mins of:
200 Meter run with medball (M: 20 lbs, W: 14 lbs)
100 Meter run with plate (M: 45 lbs, W: 35 lbs)
50 Meter kettlebell farmers carry (M: 32 kgs, W: 24 kgs)

STRENGTH

A) EMOM x 10
Odd: 4 Back squats at 60% of 1RM
Even: 10 DB reverse lunge

B) 3 Super sets of:
10 BB split squats  (left)
10 BB split squats (right)
10 Jumping air squats
10 DB box step ups

C) Midline Stability
3 Super sets of:
10 Weighted sit-ups
20 Flutter kicks

Fall Lifestyle Challenge
October 9th – November 17th

Join us on a six week journey to becoming healthier versions of ourselves! We are eager to help you kick start your health and fitness goals by teaching you the ins and outs of how to improve your quality of life. Developing a lifestyle that focuses on a unique balance of nutrition and fitness will help you achieve your ultimate health goals.

Current CFIV members: $99
Non-members: $175

Your discounted cost includes:
– 2 Hydrostatic tests (valued at $79)
– Non-members receive 2 weeks of Group Fundamentals + 4 weeks of CFIV membership (valued at $209)
– Personalized macro prescription
– Discounted merchandise at CFIV store
– Engaging team atmosphere with a coach providing constant guidance
– Food prep clinics
– A chance to win a weekend at the Hard Rock (valued at $400 +)

If interested, sign up at the front desk. You must pay by October 4th to lock in your spot. If you have any questions give us a call, email or stop by and see us. We are more than happy to help!