Complete 4 rounds for time of:
10 Back Squats (M: 175 lbs, W: 115 lbs)
10 Toes to bar
100 Meter sprint
1 min rest between rounds

Complete for time:
1000 Meter row
30 Handstand push-ups
1000 Meter Run

Starting this week on Thursday, October 17th, we will be offering a Strength Hour at 6:00 PM.  This class is offered once a week and is designed to add a dedicated strength component to CFIV programing. Athletes will practice their power lifts and then choose from a variety of strength programs that will help them gain strength over time. An instructor will be present to help them at all times.  We will offer this class on a trial bases for one month.

Fall Nutrition Challenge Starts This Week!
First meeting:  Tuesday, October 15th, at 7:00 PM. 
Your CFIV staff will be putting on a Health and Wellness Seminar to better educate you on Nutrition and other aspects of being a healthy athlete. This includes the Paleo and Zone Diet as well as nutrition specifics for reaching and maintaining your most ideal weight for an healthy and athletic lifestyle. We will follow with a Q & A session and we will have healthy meal samples for you to try.  Saturday, October 19th we will be available for questions and meal planning during Open Gym from 8:00 am -10:00 am.

Challenge Cost: $20 (cash only). You can pay ahead of time or at the meeting.
Sign up: Front Desk
7 PM class will be cancelled on Tuesday, Oct 15th.

Schedule of Events

October 15, 7:00 PM: 1st Nutrition & Wellness Meeting
October 17th: Challenge Starts & Pre-Challenge WOD
October 19th, 8:00 AM-10:00 AM: Meal Planning & Make-up WOD
October 27th, 6:00 PM: 1st Paleo Potluck & Halloween Costume WOD
November 12th, 7:00 PM: 2nd Paleo Potluck
November 20th: Post Challenge WOD
November 22nd: Challenge Ends

Upcoming Clinics
Tuesday, October 15th: Beginner Olympic Lifting @ 5:30 PM
Tuesday, October 15th: Olympic Lifting @ 6:00 PM
Tuesday, October 22nd: Beginner Olympic Lifting @ 5:30 PM
Tuesday, October 22nd: Olympic Lifting @6:00 PM
As of today, October 14th, there will be NO Kids Room supervision at 8:30 AM, Monday-Friday. We will continue to have Kids Room supervision Monday-Friday from 4:00-7:00 PM.