Complete 3 rounds for total reps of:

Power Snatch (M: 75 lbs, W: 55 lbs)
Box Jump
Thrusters (M: 75 lbs, W: 55 lbs)
Chest to bar pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to the next station immediately for a good score. One point is given for each rep.


There are only 2 classes running today, July 4th:
8:00 A.M. – CF Kids & All Adults
9:00 A.M. – CF Teens & All Adults

Don’t forget Friday, July 5th, is only Open Gym from 8:00 am to 12:00 pm. Saturday, July 6th, there is NO Free Community WOD.


Happy Independence Day
Hope everyone has a fun and safe 4th of July weekend!

-CFIV Staff