Monday
WOD
Take 10 minutes to establish a 1 rep max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

Then,

As many rounds as possible in 12 minutes of:
10 KB clean & jerk – right (M: 24 kgs, W: 16 kgs)
15 KB swings (M: 24 kgs, W: 16 kgs)
10 KB clean & jerk – left (M: 24 kgs, W: 16 kgs)
15 KB SDLHP (M: 24 kgs, W: 16 kgs)

CF LITE
1000 Meter row for time

Rest 3 minutes. Then,

Complete 7 rounds for time of:
7 Dumbbell thrusters (M: 45 lbs, W: 30 lbs)
7 Pull-ups

Rest 3 minutes. Then,

1000 Meter run for time

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WEEKLY CLINICS & SPECIALTY CLASSES
The below classes are currently offered on a weekly basis at CFIV in addition to the regular CrossFit class schedule.  We highly recommend that all athletes spend time each week focusing on one or more of the below areas of training.  It will help bring your fitness to new levels.

CrossFit Lite
Offered at 6:00pm on Mondays and Wednesdays, this class focuses on a high metabolic output.  There is no barbell work in this class, however, kettle bells and dumbbells movements are commonly utilized in addition to many body-weight exercises.  Like the CrossFit classes, four levels of each WOD are offered so that all athletic abilities can attend.  Athletes must complete Fundamentals prior to attending.  Currently, there is no limit to space in this class.

Beginner Oly Lifting
This 30 minute class is offered at 5:30pm on Tuesdays.  It is geared towards athletes who are new to Olympic Lifting and are looking for focused instruction on the Clean & Jerk and the Snatch.  Please arrive early and warm-up on your own.  Online sign-up is recommended as this class has limited space.

Oly Lifting
This specialized Olympic Lifting class is offered at 6:00pm on Tuesdays.  Please attend the beginner Oly class as a prerequisite.   This class is 1 hour long and works on Olympic Lifting form and technique as well as the flexibility and muscle memory needed to improve efficiency and 1RMs.  Online sign-up is recommended as this class has limited space.

Strength Hour
Strength Hour is at 6:00pm on Thursdays.  Athletes focus on building strength in a variety of barbell movements including back squat, front squat, overhead squat, press, push jerk and deadlift.  A structured program will be designed for each athlete and with consistency and dedication, it will increase their max efforts.  Currently, there is no limit to space in this class.

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NEW FALL SPECIAL!
Starting November 1st, Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Membership if you sign up during the month of November.
*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/13.*
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