Halloween WOD of 2016

Attention:

We Have MOVED to 2716 S. College Ave, Unit B! Located 100 Meters south of our old building. Us the same alley to access our new building just on the other side of Mitsubishi.

Thank you to everyone that came out on Saturday to help with the move. Thank you to every single CFDNR member that made this possible!

Freedom WOD Classes

Warm Up:
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush

Strength:
“C4 Week”
10 Min EMOM
3 Over Head Squats (scale to Front Squats) w/a 3 Sec Pause At The Bottom  75% of 1RM

Metcon:
16 Min AMRAP
10 T-2-B
10 Russian KB Swings 53/35
31 Alternating Over Head Lunges 45/35

Elite Competition Class

1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

5. Gymnastics Pull Conditioning
For time:
Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets
Advanced: 6×5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets
Novice: 15×2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simple compare and learn.