“Nasty Girls”
Complete 3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (M: 135 lbs, W: 95 lbs)


CF Lite WOD:
Complete 4 rounds of:
In 4 minutes run 400 meters, with remaining time AMRAP of DB Snatch (M: 35 lbs, W: 25 lbs)
Rest 1 minute

Score: Total snatch reps

The original Nasty Girls video from CFHQ years ago in Santa Cruz!
July 4th Holiday Schedule
Thursday, July 4th: 8:00 AM & 9:00 AM* – Hope for Cures WOD
Friday, July 5th: 8:00 AM to 12:00 PM* – Open Gym
Saturday, July 6th: CLOSED
*All other classes cancelled on Thursday and Friday

The Hope for Cures WOD is a CrossFit fundraiser that will be run across the nation on Saturday, July 6th.  However, due to the holiday, we will be running it on Thursday in two special heats.  All CFIV members are welcome to participate.  CFIV Kids are invited to attend the 8:00 AM class and CFIV Teens are invited to the 9:00 AM class.
All interested members please sign up at the gym in order to be guaranteed a spot. 
To donate online, please follow this link.

Midline Stability Challenge
We are down to the final week of our Midline Stability Challenge.  Athletes will be tested for improvement on Monday, July 1st.  If you know you will be out of town that day, please talk to us and arrange to test this Saturday, June 29th.  Next week is a short week and you will be unable to make up the test after July 1st.

Weekly Challenge
This is your last opportunity to earn extra points!  For the Weekly Challenge, you will earn an extra 200 points by completing any 4 extra credits offered Monday through Friday.  You can make ONE up on Saturday if you were unable to attend class four days during the week.

More valuable Midline Stability info from Kelly Starrett.
Upcoming Clinics
Tuesday, June 25th: CrossFit Swim WOD – 6 Spots
Tuesday, June 25th: Olympic Lifting FULL
Thursday, June 27th: CrossFit Swim WOD – 8 Spots
Tuesday, July 2nd: CrossFit Swim WOD – 10 Spots
Tuesday, July 2nd: Olympic Lifting – 6 Spots