Complete 10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts (M: 225 lbs, W: 155 lbs)
12 Pull-ups
24 Double Unders

Goal: Sub 19:00
Time Cap: 22:00

Cash Out
-Easy 3:00 Bike or Row
-Smash/Roll Claves and Glutes

Free Community Workout
Tomorrow, April 8th at 9am

Join us tomorrow for a Free Community Workout! This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver. Receive 50% OFF Group Fundamentals if you sign up that day!

Current CFIV members can utilize this class for an extra workout each week

Eli’s Heroes // Be Eli’s Hero and Throwdown to support
Saturday, May 13, 2017

REGISTRATION IS ACTIVE! Check out our Special Events tab for direct link to 5K and CrossFit Competition registration.

Help us support CFIV members Israel and Lizett Samaniego this May while their son, Eli, undergoes a parent to child kidney transplant surgery. All proceeds will go towards the family’s transplant related expenses. Registration is now active! Check out the “Special Events” tab on our website for direct link to registration.

-Help us prepare for the event
-Help at the event on May, 13th
*If you are interested in being on our committee for this event, please reach out to us immediately.

-Buy raffle tickets
-Donate to the online fund
-Become an event sponsor
(Purchase advertising or donated services or items to the raffle)

-Run the 5K at 8am (Pet friendly)
-Compete in the Team Competition at 9:30am (Beginner, Intermediate, and Advanced levels)

Pet Friendly 5K: $30 (Ages 12 & up)
Throwdown Registration before April14th: $100 per team

Team Competition
Teams of 2 (same sex) will throwdown for bragging rights in this 4 workout competition designed to test overall fitness, endurance and mental toughness! All levels can participate. Register before April 14th for early registration. Spots are limited and first come, first served. We will have food, beer, and raffle tickets for sale the day of the event. Come out and support!