As you all know we love our dogs at CFDNR they are part of the family! So lets see your K9 Hooligans best puppy pictures. Post them up on the CFDNR FB public page! 

Freedom WOD Classes

Warm Up:
5 Min Circuit for Quality:
5 Kipping Swings
5 /Arm Alternating DB Curls
10 Double Under Attempts
:20 HS Hold
Then: 1 Min Samson Stretch / Side

Mobility:
2 min /side Roll out Quads
90 /side Lax Roll Lats

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Sq Clean

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 12 min
12 min AMRAP
50 Double Unders or 50 Singles
10 Pull Ups
20 Single Arm Alternating Hang DB Power Clean 50/35

Elite Competition Class

Deload Week.

Active Recovery Day.

Performance Power Training

Thursday, March 28th 2019
Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.

Jet Fuel: 3 min running clock:
3 Pushups
3 Empty BB Power Snatch
3 Behind the neck push press
-then
Scorpion Stretch
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
1rm
1xamrap @90%
**compare to march 7th**

GainCity: 
5×10 Superset
DB Bench Press Heavy
Seated Arnold Press
*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.
4xSuperset
12 DB Tricep Kickbacks Heavy (both arms at once)
Max Reps Bandy tricep Pushdowns

MC HammersXJacked

Afterburner: 
OTMx10
2 Power Snatch @75% of heaviest 1 from last week.
5 bar over burpees.
**every minute, 2 snatch +5 burpees**