CFDNR 2017 Christmas party was a huge success. BIG Thank you to Darryll for documenting this event with his BA photography skills! 

Freedom WOD Classes

Warm Up:
2 Rounds
X band walks down and back (east to west)
10 Glute bridges
6 Single Leg KB DL (6 per leg)
10 Russian KB Swings

Strength:
Deadlift 12mins
10 Rep Max

Metcon:
21-18-15-12-9-6-3 reps
Hang Power Snatch 75/55
Bar Facing Burpees

No Ghost Riding!

Elite Competition Class

1. Conditioning
5 Rounds:
AMRAP 1:00 at each station:
Wallballs 30/20
Dumbbell Snatch 50/35
Calorie Assault Bike
Rest 1:00 between rounds