WOD
Silver vs Gold!

In teams of 2, Complete 3 rounds for time of:
400 meter run
Max rounds of: 20 Burpees + 10 Box jump overs (M: 24′, W: 20″)

*One Silver and one Gold team member will work on the same “team”. Each will try and earn as many reps as possible of the AMRAP while the other runs. The goal is to run fast so the other person doesn’t get many reps in. Who’s going to take the win for the Week 2 Throwdown…Will it be Gold or Silver? Good luck teams!

Cash-out:
Couch stretch 2 minutes/side
Roll/Smash Calves

CF LITE
Complete rounds for 20 minutes of:
5 Ring pull-ups
10 Push-ups
15 Squats
20 Pulls on the rower

*Score is total calories rowed

 

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!