Benchmark WOD 3
“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 30′′, W: 24′′) Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)
Rest

1 minute per station. Clock does not stop for 3 rounds. 1 point per rep or calorie.

Cash Out
Walk 400m

CF LITE
“Angie”
Complete the following for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Goal: Sub16:00
Time Cap: 20:00

New Year’s Special
Get your first month of CrossFit for $65

All fitness levels are encouraged to join. We will teach you everything you need to know to participate in our CrossFit classes.
Includes 2 weeks of Group Fundamentals + 2 weeks of Regular Group Classes (valued at $254.50)

Offer expires 1/31/18

Free Community Workout
Saturday, January 13th, 2018 

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!