We always love seeing CFDNR Alumni still crushing it. This is Coach Jake Smith hitting a huge 3 rep max PR of 560lbs!

Freedom WOD Classes

Warm Up: 5 Mins
High Knees Down and Back
Butt Kicks Down and Back
Inchworms Down
Walking Samson Stretch Back
5 Speal Rolls
10 RDL
10 Hang Clean or Snatch
10 Lunges

Mobility:
Perform mobility between strength sets
Roll out Glutes, Quads, Hamstrings, Calfs

Strength: 20 Mins
Deadlift **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 16 Min 
26-20-14-8 (12 Min Hard Cap)
Snatch Grip Deadlifts 95/65
Hang Power Snatch 95/65
Over Head Alt Lunges 95/65

Rest 2:00

2 Min AMRAP
Russian KB Swings 53/35

OR

26-20-14-8 (12 Min Hard Cap)
Clean Grip Deadlifts 115/75
Hang Power Clean 115/75
Front Rack Lunges 115/75

Rest 2:00

2 Min AMRAP
Russian KB Swings 53/35

Functional Bodybuilding Class

Friday
LEG DAY!

Seated Calf Raise (Toes Straight)
2 Sets 30+ Reps

Seated Calf Raise (Straight – Partial W/ Stops)
2 Sets 30+ Reps

Leg Extensions (50, 50, 10 Slow, Heavy 10 Drops)
4 Sets (50/50/10/10+4 Drops)

Seated Leg Curl
3 Sets 30 Reps

Hack Squat (20, 20, 10 Pause at Bottom, 10 Pause at Bottom)
4 Sets (20/20/10/10)

Weight Walking Lunges (20 Each Leg)
3 Sets 20 Reps Each

Hamstring Hypers 
3 Sets 30 Reps

Leg Press V’s
3 Sets 30 Reps
SS
Sissy Squat
3 Sets FAIL

DB Sumos 
3 Sets 30 Reps

Assisted Step-Ups 
2 Sets 15 Reps EACH