Squatober is here!!!

Get your Halloween customs ready people! Make sure you check out this months new letter as there is so much that is happening this month. Try your best to  make it out to all the different CFDNR events!

Freedom WOD Classes

Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Middle Splits / Pancake

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
400 M Rum
Then
2 Rounds
5 Burpee Pull Ups
10 Kipping swings
15 Squat Tuck Jumps

Strength:
“B3 Week”
Front Squats
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
3 Rounds
50 Double Unders 2:1
40 Wall Balls 20/14 lb
30 Sit Ups
20 Med Ball Cleans 20/14
10 Burpees

Elite Competition Class

1.  Snatch*
A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

4.  Skill Conditioning
3×100 Double unders, 1 minute rest between sets