WOD
Complex
1 Hang Squat Clean + 2 Front Squat 1-1-1-1-1-1

*Every 2:00
*Find heavy complex weight

Then,
Complete the following for time:
10 Clean & Jerks (M: 135 lbs, W: 95 lbs)
10 Clean & Jerks (M: 155 lbs, W: 105 lbs)
10 Clean & Jerks (M: 185 lbs, W: 135 lbs)

Goal: Sub 4:00
Time Cap: 6:00

Cash Out
Banded Shoulder Distraction

CF LITE
“Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Air squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement. There is no rest when changing between movements. Total of 16: 00. Score is the total reps of all movements.

Posted by CrossFit.com on August 25, 2017.

CFIV BASEBALL TAKEOVER
This Saturday, September 2nd, 2017

If you purchased a ticket(s) for the baseball game, please pick them up at the front desk this week.

**Open Gym & Free Community Workout will run as usual.

Free Community Workout
Saturday, September 2nd, 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!