Every minute on the minute for 10 minutes:
5 Hang squat cleans


5 Rounds for time of:
50′ Overhead walking lunge (M: 45 lb bar, W: 33 lbs. bar)
21 Burpees

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
15 Medicine ball cleans (M: 20 lbs, W: 14 lbs)


Monday-Wednesday: All classes run as usual
Thursday, Nov 28th:
Turkey WOD at 10am (All other classes cancelled)
Friday, Nov 29th: Open Gym 8am-12pm (All other classes cancelled)
Saturday, Nov 30th: Open Gym 8-10am (No Kids classes.)
Open Gym will be open to all CFIV members including those still in Fundamentals.  During Open Gym, athletes can make up a WOD they missed, complete skill work or a strength program all under the supervision of a trainer.  Please arrive a minimum of 30 minutes before the gym closes in order to have enough time to workout.  If you are new to the gym or still in Fundamentals, please check in with the trainer upon arrival for more guidance on how Open Gym works.