WOD
Complete as many rounds as possible in 7 mins of:
10 Power snatches (M: 75 lbs, W: 55 lbs)
3 Bar muscle-ups

*Goal: 7+ Rounds

Cash-Out
Banded shoulder stretch :90 sec/side
Hip extension: 3 x 10-15 reps

CF LITE

Complete the following for time:
100 Wall Balls (M: 20 lbs, W: 14 lbs)
100 Double unders
100 Pistols
100 Kettlebell swings (M: 24kgs, W: 16kgs)

CFIV Fall Kids Program – Session 2 
October 24 – December 8

Parents, our Fall Kids Program second session will be starting very soon. This program will help your kids push, pull, run, throw, climb, lift, jump, effectively and safely as well as laugh, work as a team, be confident, challenge themselves and become leaders, regardless of whether or not they play athletics. Encourage your kids to maintain a healthy lifestyle by signing them up for CFIV Kids Session 2!

Pre-School (4-6 yrs old) – $60 for 6 week session
Tuesday / Thursday
5:00pm – 5:30pm

Kids (7-12 yrs old) – $115 for 6 week session
Monday / Tuesday / Thursday
4:00pm – 5:00pm

Children whose parents are CFIV members will receive 10% OFF!