CF DNR lets help out our fellow athletes. Blake and Megan Severson could use our help with a few meals as Megan recovers from giving birth to there beautiful girl Ada.

                            So Click On The Link

  https://www.mealtrain.com/trains/y692wk

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Strength:
“B Week”
Front Squat
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
7 Rounds
7 Front Squats 135/95
7 Pull Ups
100M Run

Elite Competition Class

1.  Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2.  Back Squat
3×6 Across

3.  Conditioning
“Tiger Blood”
3 RFT:
400m Run
10 Clean and Jerks, 135/95