WOD
Hang Squat Clean – Build 4 reps at a time to a heavier weight than the workout weight.

Then,

Complete as many reps as possible in 7:00 of:
800 Meter Run
Max Hang Squat Clean (M: 155 lbs, W: 105 lbs)

Goal: Just go for it

Cash Out
Complete:
75 Banded Good Mornings
2:00 Hollow Hold

*Accumulate the reps/time

CF LITE
Complete as many rounds as possible in 15:00 of:
25 Calorie Row
25 Kettlebell Swings (M: 24 kg, W: 16 kg)
25 Burpees

Goal: 4+ Rounds

 Free Community Workout
Saturday, October 14th, 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!

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro