WOD
Complete the following for time:
21 Power Snatches (M: 115 lbs, W: 75 lbs)
21 Box Jump Overs (M: 24″, W: 18″)
9 Bar Muscle-ups
15 Power Snatches (M: 115 lbs, W: 75 lbs)
15 Box Jump Overs (M: 24″, W: 18″)
9 Bar Muscle-ups
9 Power Snatches (M: 115 lbs, W: 75 lbs)
9 Box Jump Overs (M: 24″, W: 18″)
9 Bar Muscle-ups

Goal: Sub 14:00
Time Cap: 17:00

Cash Out
– 5:00 Double Under Practice
– Roll/Smash Lats :90 sec/side

CF LITE
Complete the following for time:
500 Meter Run
750 Meter Row
1 Mile Bike

Goal time Sub 8:00
Time Cap 10:00

Then,
Death by Lunges
*Increments: 4-8-12-16-20-24…

TURKEY WOD @ 10AMĀ 

Bring your family & friends to enjoy our annual Turkey WOD tomorrow at 10am. The more the merrier! Get your workout in before indulging in delicious Thanksgiving food/drinks. We hope to see everyone tomorrow morning!

-CFIV Staff

LIMITED SCHEDULE THIS WEEK!

Reminder that this week we have a limited Holiday schedule.
Monday-Wednesday: Regular Schedule
Thursday, November 23rd: Turkey WOD at 10am (all other classes cancelled)
Friday, November 24th: Open Gym 8:00am-11:00am (all other classes cancelled)
Saturday, November 25th: Free Community WOD at 9:00am / Open Gym 8:00am – 11:00am