🚨👇****Attention****👇🚨 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 ****If You Signed Up For The CFDNR In-House Throne Of Gains Open, Please Check Your Emails**** ****For Your Invite Link For Your Teams Group Me Text Thread!**** Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 1:00 Hip & Ankle Opener 10 Wall Glides 10 Cuban Rotations 10 Hang

Warm Up: 12 Mins 2:00 Shuttle Run 2 Rounds: 20 Pull Aparts :30 Hollow Hold 3 / Side Over Unders 20 Air Squats Then 1:30 / Side LAX Glutes Metcon: 24 Mins 2 Rounds: 3 Min AMRAP – Shuttle Run N-S-N 3 Min AMRAP – Air Squats 3 Min AMRAP – Sandbag / DBall Carry

Happy Birthday Liza and Vanessa! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Inchworms 14 Alt Step Ups 14 Alt Lunges 10 BB Jefferson Curls 10 Snatch Grip DL 10 Snatch High Pulls 10 Power Snatch Strength: 12 Mins 6 Min EMOM: Min 1: 50 DU / 100 Singles or :45 DU Practice

Freedom WOD Classes Warm-Up: – 5 Mins Athlete Choice Mobility – PVC ROM, Cat Cows, etc Bodybuilding: 32 Mins 4 Stations – 8 Min AMRAP at each Coaches preset stations up around the gym based on cone color Up to 4 athletes at each station 2-3 Sets per station. *One person at each station (including

Freedom WOD Classes Warm Up: 14 Mins 250 M Row 2 Rounds: 4 Inchworms 4/Side cossack squat 8 Wall Glides 8/Side Straddle Leg Lifts :30 Hollow Hold Then: 1:30 / Side Lax Rotator Cuff Metcon: 29 Mins On a 29:00 Clock 4 Min AMRAP (0:00-4:00) 6 T2B 8 Alt. DB Hang Clean & Jerk 50/35

Freedom WOD Classes Warm Up: 8 Mins 4 Round Bottom to Bottom Tabata Squat :20/:10-static air squat Then 2 Rounds 10 Scap Pull Ups 10 Kip Swings 10 Ring Rows 10 PVC OHS w/ 2 sec pause in bottom Strength: 10 Mins 3 x 10 Back Squats – Moderate Load *Not intended to be very