As some of you may have heard already little Jaxon has been sick to the point where Bre has had to spend a lot of time at the Vet Hospital. We are trying to make sure Bre and Jaxon have all the support they need during this troubling time so we will be taking  donation at the front desk of CFDNR. Donations can be made in any form check, cash, or credit so please let us know if you would like to HELP. 

Freedom WOD Classes

Warm Up
10 min
Flight simulator

Strength:
6 min EMOM
Strict Press at 70% of 1RM x 3 reps

Jerk
70% x 3
75% x 3
80% x 3

Metcon:
5 min AMRAP
3 Burpees
9 KB Swings 35/25
15 Shoulder Press 45/35
21 Double Unders 3:1 singles

Rest 2 min

5 min AMRAP
3 Burpees
9 KB Swings 35/25
15 Shoulder Press 45/35
21 Double Unders 3:1 singles

Elite Competition Class

1. Snatch
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches

2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 165/115
9 Deficit HSPU 6/3″
9 Power Cleans, 165/115
9 Bar Muscle ups
9 Jerks, 165/115
9 Pistols (9/side)
9 KBS, 2/1.5
100′ HS Walk