WOD
Front Squats 10-10-10-10-10

*Find your Front Squat 10 Rep Max
*No racks

Then,
Every 1:00 for 20:00 do:
7 Wall Balls (M: 20 lbs, W: 14 lbs)
7 Burpees

Cash Out
Couch Stretch 2:00/side
Wall Pec Stretch :90 sec/side

CF LITE
Complete 5 Rounds for time of:
90 Double Unders
30 Single Arm DB OH Squat (M:55 lbs, W: 35 lbs)

Goal: Sub 13:00
Time Cap: 16:00

Free Community Workout
Saturday, December 9th, 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!