Complete 7 rounds for time of:

30 Double unders
15 Power snatch (M: 115 lbs,W: 85 lbs)

Complete the following for time:

30 Dumbbell thruster (M: 45lbs, W: 35 lbs)
30 Chest-to-bar pull up
20 Dumbbell thruster (M: 45lbs, W: 35 lbs)
20 Chest-to-bar pull up
10 Dumbbell thruster (M: 45lbs, W: 35 lbs)
10 Chest-to-bar pull up


Only 3 Days Left!!
CFIV’s 4th Annual Christmas Party is approaching. Only 3 days left till we enjoy a delicious meal by the Taco Guy and dance the night away to Finer Sounds DJ. This will be a fun night and great way to get to know your fellow CFIV athletes a little better. We hope to see you all there!

When: Saturday, December 21st, 2013
Where: Burgun Residence
854 W. Ross Rd
El Centro, CA 92243
Time: 6:00 PM – 12:00 AM
Attire: Formal/Dressy
*Bring your favorite dessert or drink to share*

*Please RSVP at the front desk or email customer service and let us know how many people you will be bringing!

We hope you have been keeping track of Pat Sherwood’s “Go South” tour of Latin America. Here is episode 12 of his journey.
Go South, Episode 12: Bike-Less but Unbowed” with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]