What an amazing effort CFDNR members have made to help those in need this holiday season! Almost all the ornaments have been pulled off of the tree. We have seen a lot of gifts come in! However if you have not yet brought in what you have purchased, then we would asked that you do so ASAP. We will be taking the gifts to Rocky Mountain Kids this Sunday the 19th, so please get those gifts to CFDNR by the end of this week.

Thank You for all the generosity!

Freedom WOD Classes

Warm Up:
12-9-6
Ring Rows
KB Deadlift

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Bench Press

Metcon:
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Row for Meters
Ring Dips
Russian KB Swings 53/35
Box Jumps

Elite Competition Class

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

2. Front Squat
70%/5
(75%/5)3

3. Conditioning
“Full Circle”
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row

4. Stamina Conditioning
EMOMx10:
7 TTB + 7 OHS (95/65#)