Take 12:00 to find a heavy:
3 Rep unbroken Power Clean

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Complete 10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

Goal: 8:00
Time Cap: 10:00

Cash Out
Accucmulate 20 strict toes-to-bar

A. Shoulder Press 4-8-12-16-20

B. 8 Alternating Tabata intervals of:
Handstand Hold
Active Hang Hold

8 Alternating Tabata intervals of:
Abmat Sit Ups
Leg Raises

8 Alternating Tabata intervals of:
Superman Extensions
Downward dog

*A tabata is :20 of work followed by :10 rest.

April 24 – May 23
Monday – Friday
/ 9:30am – 10:30am 

Join this Women only CrossFit class to workout in a supportive environment where everything you need to know is taught to you by a qualified CrossFit instructor. These group classes are structured and organized so that you get the most out of your hour with us. We know you lead busy lives and this time needs to be as rewarding as possible!

$85 for one month

Purchase 6 tickets for $5 @ the CFIV front desk

Raffle tickets for the event are now on sale! We have a great selection of prizes from local businesses, brand name clothing/gear and an awesome grand prize from San Diego Coast Helicopter Tours!  If you would like to further help, please pick up tickets at the front desk to sell to your families and/or co-workers. Help us meet our $10,000 goal!