We would like to encourage everyone to join in on our 2nd Annual In House Throw Down on September 24th. This is an all levels competition designed to bring CFDNR together for a good old day of FUN!
The 24th is also bring a friend Saturday that includes free Yoga and a Free workout. Yoga will start at 9:00am and the friend partner WOD will start at 10:00am.
Freedom WOD Classes
Warm Up:
Group: Hollow/Tuck/Arch Drill
Strength:
“A2 Week”
5 Min EMOM
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced
Metcon:
Happy BDay Maggie Hubbeling
Sweet 16 Min AMRAP
8 Hang Power Cleans 115/75
30 Double Unders 2:1 singles
16 Single Arm KB Floor Sweeper (16 t-2-kb each arm) 35/25
Elite Competition Class
1. Row Conditioning
10 rounds of: 250m Row, 1:30 rest
2. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest
