Today is your last day to tell Britney goodbye! As today is her last day with CF DNR for 5 months. She is on her way to Spain to study for the semester. We wish you the best of luck!

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
8 Toe-2-Bar beginner/intermediate
12 Toe-2-Bar intermediate/advanced

Metcon:
21-15-9
Front Squats 115/95
Handstand Push Ups

Elite Competition Class

1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105