BRING A FRIEND DAY!

WOD
Complete every minute on the minute for 14: 00 of:
ODD:
6 Box Jumps (M: 30″, W: 24″)
8 Push Ups
10 AbMat Sit Ups

EVEN: 150 Meter run

CASH OUT
Circle stretch: floor quad stretch, Upward facing dog, Childs pose, Downward dog 1:00 each

CF LITE
Complete as many rounds as possible in 7:00 of:
Row for calories (M: 20 cals, W: 15 cals)
20 Kettlebell swings (M: 24 kgs, W: 16 kgs)

Rest 3:00, then,

As many rounds as possible in 7:00 of:
Bike for calories (M: 20 cals, W: 15 cals)
20 Single Kettlebell Overhead Squats (M: 24 kgs, W:16 kgs)

BRING A FRIEND DAY
TODAY @ CrossFit Imperial Valley

Have you been wanting to try CrossFit?
This is your opportunity to experience our unique coaching style and fun community atmosphere for free. If this is your first CrossFit class, we will teach you everything you need to know to keep you safe and get a good workout.

Current CFIV members, invite your friends to any class time.
Receive FREE Group Fundamentals when you commit to 1 month of membership!

Free Community Workout
Saturday, August 26th, 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!