Please READ!!

Calling upon the CF DNR family to help one of our own.. This young man some may know others have yet to meet. Mr. Cecil has been part of the DNR family for quite a long time until recently where he has fell on hard times and had to temporarily take a break from the gym. To make things worse he has now been dealt with some medical issues to the extent of needing surgery, and it couldn’t have come at a worse time during the holidays. Cecil’s job doesn’t offer insurance so this burden falls completely on him. So I am asking the DNR family for Help! Anybody that would like to donate to Cecil, please give the donations to Kody, Kyle or any of the DNR coaches. THANKS in advance to anyone that helps!

Freedom WOD Classes

Warm Up:
Mobility
2 min Shoulder Drills

Strength:
Week 3 of squatting everyday 
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Metcon:
14 Min AMRAP
12 Deadlift 115/75
9 Box Jumps 24/20
6 Push Press 115/75

Elite Competition Class

1. Barbell Cycling
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

2. Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

3.  Rowing
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest