July 7, 2016 by thao



Cassie Schuurmans first step foot into CFDNR  6/2/14 to start the Liberty Fundamentals Class. She completed the fundamentals class and continued to make amazing gains as an athlete. Cassie has sense moved to South Dakota and has continued her pursue CF. She blessed CFDNR with a surprise visit yesterday and we couldn’t be happier to get to see her progress. Oh and if you couldn’t tell that is Coach Kyle standing to the left.

Freedom WOD Classes

Warm Up:

Bring Sally Up
Back Squats 135/95

In Teams of Two
AMRAP in 17 minutes:
400 M Run
12 Wall balls 20/14
10 Box Jumps 24/20
8 Push-ups

While one partner runs 400 m, the other will perform AMRAP of WB, BJ, and Push Ups. Once the partner on the run returns, partners will switch.

Elite Competition Class

1.  Conditioning
“American Dream”
AMRAP 20….
Clean, 205/145
Muscle up

2.  Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3.  Mid Line Conditioning
3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)




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