Front Squat 2-2-2-2-2
*Add weight every set
*AHAP (as heavy as possible)
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
Banded Hamstring Stretch 2:00 per leg
A. Weighted Step-ups 10-10-10-10- 10
B. Deadlift 5-5-5-5-5+
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.
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
– 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!