WOD
Complete the following for time:
50 Deadlifts (M: 135 lbs, W: 95 lbs)
40 Push Jerks (M: 135 lbs, W: 95 lbs)
30 Front Squats (M: 135 lbs, W: 95 lbs)
20 Power Snatches (M: 135 lbs, W: 95 lbs)
10 Overhead Squats (M: 135 lbs, W: 95 lbs)

Cash Out
Easy Row/Ride 3:00
Then, Group Stretch

CF LITE
Complete as many rounds as possible in 18:00 of:
10 Burpee Box Jump Over (M: 24″, W: 20″)
20 Kettlebell Swings (M: 24 kg, W: 16 kg)
300 Meter Run

Goal: 5+

Cash Out:
1:00 each of:
Downward Dog
Upward facing Dog
Childs Pose

Free Community Workout
Saturday, December 16th, 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!

Try Your First Month of CrossFit for $55!
Join our community today and reach your health and fitness goals!

*Usual monthly rate is $109. Membership rates may vary. No enrollment fees. No contracts. Must complete Fundamentals. Cannot be combined with other offers. Offer good for athletes who have not been a member in the last 6 months. First month must be paid on sign up and auto-pay initiated.
Valued at $154.50 (Fundamentals + 1/2 month)

Offer Expires 12/31/17