WOD
Snatch
Take 15:00 to work up to a heavy 1 Rep Max

*Rest as needed between sets.

Then,
Complete 3 rounds for time of:
7 Power snatches (M: 135 lbs, W: 95 lbs)
14 Burpees
21 GHD Sit-ups

CF LITE
Complete as many rounds as possible in 20 minutes of:
100 Double-unders
100′ Walking lunge

Posted on CF Main Site on 25 September 2016

Fall Lifestyle Challenge
October 9th – November 18th
You must pay by tomorrow, October 4th, to lock in your spot!

Join us on a six week journey to becoming healthier versions of ourselves! We are eager to help you kick start your health and fitness goals by teaching you the ins and outs of how to improve your quality of life. Developing a lifestyle that focuses on a unique balance of nutrition and fitness will help you achieve your ultimate health goals.

Current CFIV members: $99
Non-members: $175

Your discounted cost includes:
– 2 Hydrostatic tests (valued at $79)
– Non-members receive 2 weeks of Group Fundamentals + 4 weeks of CFIV membership (valued at $209)
– Personalized macro prescription
– Discounted merchandise at CFIV store
– Engaging team atmosphere with a coach providing constant guidance
– Food prep clinics
– A chance to win a weekend at the Hard Rock (valued at $400 +)

If interested, sign up at the front desk. If you have any questions give us a call, email or stop by and see us. We are more than happy to help!