WOD
In teams of 2, complete for time:
10 Synchronized Front Squats (M:185 lbs, W:115 lbs)
10 Double Unders
9 Synchronized Front Squats (M:185 lbs, W:115 lbs)
20 Double Unders
8 Synchronized Front Squats (M:185 lbs, W:115 lbs)
30 Double Unders
7 Synchronized Front Squats (M:185 lbs, W:115 lbs)
40 Double Unders
6 Synchronized Front Squats (M:185 lbs, W:115 lbs)
50 Double Unders
5 Synchronized Front Squats (M:185 lbs, W:115 lbs)
60 Double Unders
4 Synchronized Front Squats (M:185 lbs, W:115 lbs)
70 Double Unders
3 Synchronized Front Squats (M:185 lbs, W:115 lbs)
80 Double Unders
2 Synchronized Front Squats ((M:185 lbs, W:115 lbs)
90 Double Unders
1 Synchronized Front Squat (M:185 lbs, W:115 lbs)
100 Double Unders

*Synchronized Front Squat: Synchronize at top of front squat.
*Double Under: one goes at a time (wait until each person is done to move to the next round). Each athlete completes the listed number of reps.

Goal: Sub 20:00
Time Cap: 23:00

Cash Out
Couch Stretch 2:00/side
Childs Pose 1:00
Roll/Smash Calves w/ barbell

CF LITE
Complete as many rounds as possible in 16:00 of:
6 Kettlebell Hang Squat Cleans Right Arm
6 Kettlebell Hang Squat Cleans Left Arm
6 Kettlebell Push Jerk Right Arm
6 Kettlebell Push Jerk Left Arm
300 Meter Run

Use: M: 24 kg, W: 16 kg.

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 TODAY!!

Free Community Workout
Saturday, February 3rd, 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!