Thursday
WOD
Complete as many rounds as possible in 3 minutes of:
5 Front squats (M: 135 lbs, W: 95 lbs)
6 Burpees-over-bar

Rest 1 minute

Complete as many reps as possible in 3 minutes of:
Wall balls (M: 20 lbs, W: 14 lbs)

Rest 1 minute

Complete as many rounds as possible in 3 minutes of:
5 Front squats (M: 115 lbs, W: 75 lbs)
6 Burpees-over-bar

Strength
Bench press
10-10-10-10 (or AMRAP on last set)

3 Supersets of:
10-12 Weighted dips
10-12 Weighted pull ups
10-12 Box dips

Rest 2-3 minutes

3 Supersets of:
5 Push-ups full ROM
5 Push-ups (top half)
5 Push-ups (bottom half)
1 Minute max rep DB curls

IMG_9351

_______________
Summer Kids Program
Going on NOW!
Pre-School (4-6 yrs. old) : Tuesday/Thursday @ 8:00am-8:30am
Kids (7-12 yrs. old) : Monday/Wednesday/Friday @ 8:00am-9:00am
Teens (13-17 yrs. old) : Monday/Tuesday/Thursday @ 8:30am-9:30am

Want to know if your kid will like CFIV? Call the front desk before
class for a free class trial!
_______________