Freedom WOD Classes Warm Up: 400 M Row 0r .7 Mile on Bike Strength: 15 mins Strict Press 8 Rep Max 8 Reps @ 80% 8RM 8 Reps @ 75% 8RM Then: Core 4 Rounds (no breaks between movements) 5 mins 20 Sec Hollow Rocks 20 Sec Hollow Body Mountain Climber 20 Sec Reverse Crunch 20

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Banded Good Mornings 10 Spealer Rolls 15 Hang Power Snatch Strength: 20 min DeadLift 10 min 8 Rep Max 8 Reps @ 80% 8RM 8 Reps @ 75% 8RM Mobility: 6 mins Banded Chest and Bicep stretch Metcon: 12 mins cap

Freedom WOD Classes Warm Up: 4 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 2 burpees Mobility: 6 mins 60 sec / side Lax Ball: Tricep and Lats Strength: 15 mins Squat Clean 8 Rep Max 8 Reps @ 80% 8RM

Freedom WOD Classes Warm up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Inch Warms With a 3-5 Sec Negative push up 200 m Row Strength: 15 mins Bench Press 8 Rep Max 8 Reps @ 80% 8RM 8 Reps @ 75% 8RM Mobility: 4 mins 2 min /

Thank you to everyone that came out to help us celebrate CFDNR’s 9th Annual Halloween WOD!  Congrats to Nathan Trujillo  for winning the best dressed contest for the 2nd year in a row and taking home the Lululemon gift card!  Freedom WOD Classes Warm Up: 3 rounds Unloaded barbell or PVC 6 Snatch complex  (snatch

2019 Halloween WOD “Sloths Revenge” Warm Up: Pass the Pumpkin Hula Hoop Showdown Slap or tunnel tag Halloween WOD: “Truffle Shuffle” 4 Min AMRAP Tressure Hunt (400 M run) Booby-Trap (lunges, lunges, burpee) Then “Sloth’s Revenge” 10 Min Cap Partner Treasure Chest Carry (400 M Barbell Farmer Carry) 34 Sea Legs Squats (teeter toter barbell