WOD
Back Squat 5-5-5-5-5

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

Then,
Complete 3 rounds for time of:
20 Back Rack Reverse Lunges, choose weight (No Racks)
20 Push-Ups

Time Cap: 7:00

Cash Out
:90 sec per side of:
Couch Stretch
Glute Stretch

CF LITE
Complete 4 rounds for time of:
10 Single Arm Push Jerks Per Arm (M: 55 lbs, W: 35 lbs)
20 Toes-to-bar
100 Double Unders

Goal: Sub 15:00
Time Cap: 18:00

 Free Community Workout
Saturday, November 4th, 2017 

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!

2 FREE WEEKS OF CROSSFIT

All fitness levels are encouraged to join. We will teach you everything you need to know to participate in our CrossFit classes. Join our community today and reach your health and fitness goals!

*Cannot be combined with other discounts. Offer good for athletes who have not been a member in the last 6 months.

Offer Expires 11/30/17