Thank you to everyone that made it out to the CFDNR Christmas Party last night, it was to much fun! Great turnout, great food and great people make for one of the best nights we could ask for!

Big Thanks Bre and Christine for capturing all the fun with there crazy photo skills.

Graphic design: Coach Bre

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar

Movement of the Week:
Starts on Tuesday.

Strength:
Max Out Week
No Max Today as we will need the majority of class to perform the WOD.

Metcon:
This is performed just like the song!
“12 Days of Christmas”
1 Bear Complex 95/65
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Elite Competition Class

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Back Squat
70%/8
75%/8
78%/8

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets

4. Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU