Starting Black Friday 11/27 through Monday 11/30 all in stock Progenex will be 15% off!  Black Friday Deals are for CFDNR members only!

Freedom WOD Classes

Warm Up:
DROMS

Strength:
15 min EMOM On the 2 minute
1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon:
3 minutes of Push Press 75/45
1 min Rest
3 minutes on Row (calories)
1 min Rest
3 minutes of Burpees
1 min Rest
3 minutes of Box Jumps

Elite Competition Class

1. Conditioning
5 Rounds of:
2 Minutes to complete:
200 M Run (Row weather dependent)
M.E DU
Rest 1 Min between rounds

2. Jerk
A. Technique Work
3 x 8 Light/Moderate Weight, work on 50/50 Split and Speed under bar

B. 10 Min EMOM
ODD: 1 Split Jerk
Even: 5 Deficit HSPU