Today Is Coach Ana and Coach David’s Birthday! Make sure to wish them well on their special day!

Tomorrow is our annual “Donut Tread On Me” Ruck!

We will leave CFDNR at 8:00am
Making our way south to the first destination, Lamar’s Donuts. The next stop on this glorious walk will be Krispy Kreme Donuts. Followed by our final stop of the day Dunkin Donuts and of course back to CFDNR.
Wear your most patriotic gear and be ready to each some donuts!

Freedom WOD Classes

Warm Up: 10 Mins Hard Cap
Run 400 M then
2 Rounds
5 Clean Lift Offs
5 Clean Deadlifts
5 Clean High Pulls
5 Power Clean
5 Front Squats
5 strict press
5 power snatches

Strength:  
Week “C”
No Strength this week

Metcon: 40 Min Cap
“Sgt. Slaughter – The 4th of July Barbell Mile”
For Time:
All movements done with an empty barbell
400m Run
50 Back Squats
50 Push Press
400m Run
50 Front Squats
50 Push Jerks
400m Run
50 Hang Squat cleans
400m Run
50 Hang Power Snatches
If inclement weather, substitute w/ 500m Row or 24 Bike Cal

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl