WOD
Front Squat 2-2-2-1-1-1

*Use the heaviest weight you can for each set.
*Every 3:00

Then, complete for time:
300 Mountain Climbers

Time Cap: 3:00

Cash Out Tabata
4:00 Hollow Hold

CF LITE
Complete 21-15-9 for time of:
Dumbbell Push Presses (M: 55lbs, W: 35lbs)
Dumbbell Power Cleans (M: 55lbs, W: 35lbs)

Goal: Sub 6:00
Time Cap: 9:00

Then, 1,000 Meter Row for time

Cash Out
Accumulate 3:00 Plank Hold

2018 CrossFit Games Open

Register for the 2018 CrossFit Games Open starting soon! This is a great opportunity to be a part of the CrossFit community as a whole. Compete against fellow CrossFitters from across the globe! Interested in registering? Check out www.games.crossfit.com for more information or to get registered. 

Judges Course
We will be needing help with judging our in-house Open athletes. If you are interested in expanding your knowledge of CrossFit, take the judges course online. This is a great way to help you as an athlete better understand movements and it’s just a great opportunity! If you have any questions feel free to ask any of our CFIV coaches.

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