Wednesday
WOD

CF WOD
CrossFit Total

1RM Backsquat
1RM Strict Press
1RM Deadlift

Add your backsqust, press and deadlift 1RM totals together for your CrossFit Total

CF LITE
Complete for time:

30 Dumbbell power cleans (M: 45 lbs, W: 30 lbs)
30 Toes to bar
30 Box jump
30 Dumbbell push press (M: 45 lbs, W: 30 lbs)
15 Muscle-ups
30 Double-unders
30 Thruster (M: 45 lbs, W: 30 lbs)
30 Pull-ups
30 Burpees
300 feet Walking lunge with dumbbell held overhead (M: 45 lbs, W: 30 lbs)

7 months pregnant and still rocking it in her WODs. Great job Gina!

7 months pregnant and still rocking it in her WODs. Great job Gina!

_______________
CrossFit Surf Day
It’s that time of year again! Join us for CrossFit Surf Day at La Jolla Shores beach on September 14, 2013. Pete Lewis will be giving surf lessons to any of our CFIV family who is interested in going. He will provide wetsuits and surfboards. This is a fun day of relaxing in the sun and enjoying the beach with some of your CFIV peers. For more information please pick up a flyer at the front desk.
______________