WOD
Big Clean Complex 1-1-1-1-1

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

Big Clean Complex:
–high hang squat clean + hang squat clean + full squat clean + push press
–high hang squat clean + hang squat clean + full squat clean + push jerk
–high hang squat clean + hang squat clean + full squat clean + split jerk

*No dropping the bar during the entire complex

Then,
Complete 3 rounds for time:
50 AbMat Sit-ups
50 Double Unders

Cash Out:
2:00 per leg Couch Stretch

CF LITE
Complete the following for time:
25 Toes-to-Bar
50 Double Unders
30 Push Press (M: 25 lbs, W: 15 lbs)
25 Toes-to-Bar
50 Double Unders
20 Push Press (M: 35 lbs, W: 25 lbs)
25 Toes-to-Bar
50 Double Unders
10 Push Press (M: 45 lbs, W: 35 lbs)

Time Cap: 18:00

 Free Community Workout
Saturday, October 21st, 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!