Let’s GOO!!!!!

Last chance to vote CFDNR as the best gym in NOCO!

nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 8 Mins
3 min Warm Up Row or Bike
2 Rounds
5 Ring Rows
5 Snatch Pulls
5 High Hang Power Snatch

Mobility: 5 Mins
60 sec /side Lax Roll Lats
60 sec /side Lax T-spin

Strength: 12 mins
12 Mins/ Every 3 Mins Complete 3 sets
3 Ring Muscle Up Complex:
Strict Ring Muscle Up + Ring Muscle Up + Dip + Negative Lowering phase

or

3 Pull Up/Bar Muscle Up Complex:
Pull Up + Chest-2-Bar + Bar Muscle Up + Dip + Negative Lowering phase

or

3 Pull Up Complex
Strict Pull Up + Pull Up + Chest-2-Bar Pull Ups + Negative Lowering phase

Metcon: 20 mins
5 Rounds
15 Hang Power Snatch 75/55
10 Strict Pull Ups