WOD
Complete 4 rounds for time of:
400 Meter run
15 Thrusters (M: 95 lbs, W: 65 lbs)
15 Chest-to-bar pull-ups

STRENGTH

A) 3-3-3-3-3
Segmented deadlift with clean grip

B) 3 Super sets of:
12 Jumping air squats
10 Single leg deadlift (10 each side)
8 Dumbbell split squat (8 each leg)

C) Midline Stability
3 Rounds of:
:30 Plank
:30 Right side plank
:30 Left side plank

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

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 you have any questions give us a call, email or stop by and see us. We are more than happy to help!