As many rounds as possible in 15 minutes of:

10 Push-Jerks (M: 135 lbs, W: 95 lbs)
20 Box jumps (M: 30″, W: 24″)
200 Meter Wall Run (loop)


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.
Nutrition Challenge
We are on the home stretch of the Nutrition Challenge athletes and we need to finish strong. What recipes are you trying this week? How can we help you stick to this healthy lifestyle through the Holidays? I’m thinking these Paleo Cranberry Bliss Bars are on the menu for next week.  If you are making a recipe that doesn’t provide the nutrition facts, this website lets you build your own recipe and it calculates the nutritional information for you. This keeps you aware of how balanced a recipe is.
Screen shot 2013-11-20 at 7.53.05 AMPost comments, suggestions, and feedback below.
Post-Nutrition Challenge Body Comp
If you are doing the Nutrition Challenge, please come in between 8-10am during the Saturday Open Gym to do your post-Challenge body comp measurements.  This is the one time we are doing the measurements so please try and make it.  Also, make sure you are measured before you work out.