WOD
Front Squat 2-2-2-2-2

*Every 3:00
*Add weight every set
*AHAP (as heavy as possible)

Then,

Complete 3 rounds for time:
100 Meter Double Kettlebell Front Rack Carry
10 Single Leg Glute Bridge per leg

*Choose your own weight
Time Cap: 8:00

Cash Out
Banded Hamstring Stretch 2:00 per leg

STRENGTH
A. Weighted Step-ups 10-10-10-10- 10

B. Deadlift 5-5-5-5-5+

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!

Free Community Workout
Saturday, September 30th, 2017 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day (Regular price $100).

Current CFIV members can utilize this class for an extra workout each week!