“Mona Lisa”
Complete 5 rounds for time of:
15 Toes-to-bar
20 Calorie row
25 Wallballs (M: 20 lbs, W: 14 lbs)

Posted on CF New England 16 June, 2015

EMOM complete 2 back squats
Start at 50% then go up 10% every minute until 90%,
then work back down to 50%

Complete max unbroken back squats at 60%

Complete 3 supersets of:
20 Front rack step ups
20 Walking lunges

Complete 3 supersets of:
10 Back extensions
10 GHD sit ups
15 Weighted sit ups


CFIV’S Bring a Friend Day & Athlete Appreciation BBQ

BBQ starts at 4pm
Bring a friend with you to try out any class.
Your friend will receive 50% off group fundamentals, and you will receive
$5 off your next membership charge for each referral.

We appreciate you, Athletes!
We will be grilling during the afternoon classes, so hangout after your
workout. Please bring your own beer/beverages and sides to share.
We will provide the meat! Please RSVP at the front desk.

If you are a new athlete trying a class, please come in
15 minutes before the class starts to sign a waiver.
CF Lite is cancelled due to the BBQ.