Freedom WOD Classes Warm Up: DROMS Strength: Front Squats: 6×2 @ 70% Metcon: 10 Hand Stand Push Ups 10 Cal Row 20 Ring Dips 20 Pull ups 30 Hand Release Push Ups 30 Ring Rows 40 Sit Ups 40 Floor Sweepers 115/75 50 Burpees 50 Double Unders or 150 Single jumps Elite Competition Class Rest

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

Freedom WOD Classes Warm Up: Mobility Strength: Squats: 6×2 @ 70% Metcon: 12 min AMRAP 30 Wall Balls 20/14 5 Squat Snatches 115/75 Elite Competition Class 1. Snatch 1RM 2. Conditioning 5 RFT: 10 Jerks, 155/105 10 TTB 10 Burpees

This marks our 3rd week of the squat everyday programe.. We have seen some great squat PRs already, keep up the great work it is paying off! Freedom WOD Classes Warm Up: Mobility Ankles Strength: Week 3 of squatting everyday  20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75%

Freedom WOD Classes Strength: Squats: 6×2 @ 70% Open Gym Elite Competition Class 1. Conditioning 4 RFT: 600m Run 25 Burpees 15 Jerks, 135/95 Kids Fit 12:00 – 1:00

Happy Birthday Steve Nichols! Freedom WOD Classes Warm Up: Mobility Strength: Squatting 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: 16 Min Ladder 1 Power Snatch 75/55 1 Over Head Squat 2 Power Snatch 2 Over Head