WOD
Complete the following for time:
10 Front Squats (M: 185 lbs, W: 135 lbs)
20 GHD Sit-ups
8 Front Squats (M: 185 lbs, W: 135 lbs)
16 GHD Sit-ups
6 Front Squats (M: 185 lbs, W: 135 lbs)
12 GHD Sit-ups
4 Front Squats (M: 185 lbs, W: 135 lbs)
8 GHD Sit-ups
2 Front Squats (M: 185 lbs, W: 135 lbs)
4 GHD Sit-ups

*No Racks

Goal: Sub 15:00
Time Cap 18:00

Cash Out
– Hip Extensions 3x20
*Rest as needed between sets.
– Couch Stretch 2:00/side
– Hip Extension 3 x 15-20

CF LITE
Complete the following for time:
10 Toes-to-bar
35 Box Jumps (M: 30″, W: 24″)
10 Push Ups
10 Toes-to-bar
25 Box Jumps (M: 30″, W: 24″)
10 Push Ups
10 Toes-to-bar
15 Box Jumps (M: 30″, W: 24″)
10 Push Ups
10 Toes-to-bar
5 Box Jumps (M: 30″, W: 24″)
10 Push Ups

Goal: Get it done.
Time Cap: 20:00.

Free Community Workout
Saturday, March 17th 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!