Make sure over the next couple of days to say your good byes and thank yous Coach Heidi as she will be moving down to the Broomfield area to be closer to her job. She has been part of the CF DNR family for the past 4+ years. We are going miss the hell out of you and wish you the best!
Freedom WOD Classes
Warm Up:
EMOM for 5 mins
8 Toe-2-Bar beginner/intermediate
12 Toe-2-Bar intermediate/advanced
Strength:
Week 5 of squatting everyday
15 mins to perform:
Front Squats
6 x 2 @ 70% of 1 RM
Work double bottom up Front Squat
Metcon:
Buy In:
250 m Row
Then:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Then:
Cash Out:
Single arm farmer carry 2 Lengths of the gym per arm 53/35
Elite Competition Class
1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB
2. Row
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders