WOD
Complete the following for time:
100 Meter row
10 Clean & Jerks (M: 95 lbs, W: 65 lbs)
200 Meter row
9 Clean & Jerks (M: 105, W: 75 lbs)
300 Meter row
8 Clean & Jerks (M: 115 lbs, W: 80 lbs)
400 Meter row
7 Clean & Jerks (M: 125 lbs, W: 85 lbs)
500 Meter row
6 Clean & Jerks (M: 135 lbs, W: 95 lbs)
600 Meter row
5 Clean & Jerks (M: 145 lbs, W: 100 lbs)
700 Meter row
4 Clean & Jerks (M: 155 lbs, W: 105 lbs)
800 Meter row
3 Clean & Jerks (M: 165 lbs,W: 115 lbs)
900 Meter row
2 Clean & Jerks (M: 175 lbs, W: 125 lbs)
1000 Meter row
1 Clean & Jerk (M: 185 lbs, W: 135 lbs)

STRENGTH

A) EMOM x10
Odd: 6 Deadlifts
Even: Rest
*Increasing in weight, if form allows.

B) 3 Super sets of:
50M sled pull
12 Goblet squats
12 Stationary lunges

C) Midline Stability
2 Rounds of:
10 Mountain climbers
10 V-ups
10 AbMat sit-ups

Fall Lifestyle Challenge
October 9th – November 18th

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!