Complete as many rounds as possible in 20 minutes of:
2 Rope climbs (15 feet)
10 Ring dips
20 GHD sit-ups

Posted on CF Main Site 15 June, 2015

Back squat w/ 2 second pause

Complete 3 supersets of:
10 Goodmornings
20 Standing calf raises

Complete 3 supersets of:
10 RDL’s
12 Goblet squats
CFIV’S Bring a Friend Day & Athlete Appreciation BBQ

June 24th, 2015
BBQ starts at 4pm
Bring a friend with you to try out any class.
Your friend will receive 50% off group fundamentals, and you will receive
$5 off your next membership charge for each referral.

We appreciate you, Athletes!
We will be grilling during the afternoon classes, so hangout after your
workout. Please bring your own beer/beverages and sides to share.
We will provide the meat! Please RSVP at the front desk.