WOD
Every 1:00 for 12:00, alternating between:
3 Push Press, pick load
2 Rope climbs

Cash Out
Row / bike / jog 5 minutes
Chest stretch against the wall (arm against the wall or rig pointing up, horizontal and down)
*30 sec each position

CF LITE
Complete as many rounds as possible in 14:00 of:
200 Meter run
15 Pull-ups
10 Dips

Eli’s Heroes // Be Eli’s Hero and Throwdown to support
Saturday, May 13, 2017

Help us support CFIV members Israel and Lizett Samaniego this May while their son, Eli, undergoes a parent to child kidney transplant surgery. All proceeds will go towards the family’s transplant related expenses.

Volunteer
-Help us prepare for the event
-Help at the event on May, 13th
*If you are interested in being on our committee for this event, please reach out to us immediately.

Donate
-Buy raffle tickets
-Donate to the online fund
-Become an event sponsor
(Purchase advertising or donated services or items to the raffle)

Register
-Run the 5K at 8am (Pet friendly)
-Compete in the Team Competition at 9:30am (Beginner, Intermediate, and Advanced levels)

Pet Friendly 5K: $30 (Ages 12 & up)
Throwdown Registration before March 31: $100 per team
Throwdown Registration before April 15: $150 per team

Team Competition
Teams of 2 (same sex) will throwdown for bragging rights in this 4 workout competition designed to test overall fitness, endurance and mental toughness! All levels can participate. Register before March 31st for early registration. Spots are limited and first come, first served. We will have food, beer, and raffle tickets for sale the day of the event. Come out and support!