Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8/Side Cossack Squat – Video 10 Ring Rows 8/Side Deficit Split Squat (no kb) – Video 200 M Row / .3 Bike Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Deficit Split Squat – Video 10-12 Supinated Body Row

Don’t forget to tag CF DNR in your measurements! #Curlvember Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30 Each Burpees Sit Ups HS or Plank Hold Then 1:30 / Side LAX Roll Rotator Cuff Core or Gymnastics Skills – 12 Mins Option 1: Headstand / Handstand Holds or HS Walk Practice Level 1:

There is a lot going on today!! Nutrition Challenge Day 1! Remember to track your points in the google document that Ana shared with every participant. Today is also our lovely FRAN-Kenstein Monday! Lace up them shoes, chalk up them hands and lets set a new PR! Finally, it is officially November aka Movember aka

Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 15 Air Squats 8/Side Elevated Split Squat – Video – no weight 10 Ring Rows 10 Hang Power Cleans Then: 1:30 / Side LAX Roll Glutes 2:00 Hip & Ankle Opener Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 Push Ups 3 Inchworms 10 Anchor T2B 3 KB Jefferson Curls 10 Russian KBS Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-12 Matador Dips 10/Side Tall Kneeling Filly Press – Video *Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc Metcon:

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Kip Swings 12 Alternating Lunges 10 Ring Rows 6 / Side Step Ups (not alternating) 20 Banded Curls Strength: 18 Mins On a 18:00 clock Every 4:00 (3 Supersets) 8-10/Side Back Rack Lunges (not alternating) 5-8 Wide Grip Strict Pull Ups – make challenging: bands