Clean Drill – Not for Time (M: 75 lbs, W: 55 lbs)
3 x 1 Power clean + 3 front squats
3 x 1 Power clean + 2 front squats
3 x 1 Power clean + 1 Front squat
3 x Full cleans
(catching the clean as low as you comfortably can–preferably in a full squat)

Rest. Then,

Complete as many rounds as possible in 10 minutes of:
10 Squat cleans (M: 95 lbs, W: 65 lbs)
10 Dips


Bench press
** If all 5 rep sets were completed without assistance last week then add weight for all 4 sets**
Rest 2 minutes
Pull ups 6-8 reps (if you can do 8 reps strict add weight for this portion)
Rest 1 minute
DB bench press (heavy) 6-8reps
Rest 1-2 minutes
Bent over row (heavy) 8-12 reps
Rest 1-2 minutes
3 Super sets of:
Skull Crushers 12-15 reps
Max seated bench dips
Rest 2 minutes
Please join us THIS Saturday, December 13th for our annual Holiday Party.

Where: CFIV Gym
Date: THIS Saturday, December 13th
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert, appetizer or drink of choice.
RSVP: Please RSVP at the front desk so we know how much food to order.

The last four years have been very fun and successful turnouts. It’s great to watch friendships grow and new friendships start between our CFIV athletes. We hope to see you all here on Saturday, Dec 13th, for the party!
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!