Happy Veterans Day and Belated 250th Birthday to the Marine Corp! Today’s workout is the Combat Fitness Test. Dare we say, this might become an annual benchmark at DNR so lets record everything today! Freedom WOD Classes Warm Up: 8 Mins 400 M Run E-W-E Down & Back High Knees Butt Kicks Toe Touches Walking

Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 2 Rounds 10 Alt. Lateral Lunges 10 Kip Swings :30 Hollow Hold 5 Inchworms Then: :30 / Side Figure 4 Rocks – Video :30 / Side Samson Stretch Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Front Rack Lunges – from rack if

Freedom WOD Classes Warm Up: 10 Mins “Ultimate Shoulder Warm Up” – Video Using a #10-25 Plate: 8 Halos / direction 8 / direction “Plate 8” 8 / Side Plate Shovel 8 Plate Press Outs 8 Rocking Press Out Then: 4 Round Air Squat Tabata :20/:10 Test Strength: 8 Mins 2:00 Max Rep Back Squat

Freedom WOD Classes Warm-Up: 3 Mins :30 / Side Figure 4 Hip Rockers – Video 5 Inchworms Down & Back Samson Stretch Bodybuilding: 35 Mins Then 7 Mins per station (35 mins) 1. 2 x 25 Hamstring Curls 2. 2 x 25 Quad Extensions 3. 2 x Superset – 10-12 / Side: Cable Rear Delt

This Saturday we’ll be doing the annual Veteran’s Day Workout, Chad instead of a partner workout. This is a doozy! For Time: 1000 Step Ups with weight vest Freedom WOD Classes Warm Up: 8 Mins 8 Min Circuit 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 15 Band Rows 5 Tempo Push Ups –

Coach Taylor will be taking a step back from coaching as she will be starting Nursing School! Congratulations Coach! We hope to have her return in 2027 and expect she’ll be around the gym throwing down! Freedom WOD Classes Warm Up: 6 Mins 2:00 Shuttle Runs N-S-N Down + Back Heel Walks Toe Walks Samson