*Use the heaviest weight you can for each set.
Complete 3 rounds for time of:
10 Strict Hanging Leg Raises
20 Banded good mornings
:30 second Plank Hold
Time Cap: 7:00
Complete 5 rounds for time of:
1 Round of DT usings Dumbbells (M:55 lbs,W: 35 lbs)*
400 Meter Run
*DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Goal: Sub 20:00
Time Cap: 24:00
Want $20 to Spend at Our CFIV Store?
Refer a friend to CFIV and earn $20 to shop at our store.
For current members only – Referral Program Ends December 31st.
How it Works:
– Must be the new athletes first membership at CFIV.
– New athlete must write the referee’s name on the initial sign-up paper work.
– Unique ID will be emailed out after the 1st month of membership has been paid.
– Credit can be claimed once the email with the unique ID is brought in to CFIV.
Members, take advantage of our New Referral Program!