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

Saturday is our Annual Halloween WOD/Party and don’t forget, it’s bring a friend day.  Freedom WOD Classes Metcon: 5 Mins 3 Rounds 10 Banded 90/90 10 Banded Rows 8 Push Press 6 Dragon Flags or Anchor Point T-2-B Strength: 20 mins Strict Press 15 ins 10 Rep Max 10 Reps @ 75% 10RM 10 Reps

20.2 is here. Whats your best guess? Freedom WOD Classes Warm Up: 5 mins 2 Rounds 200 M Row or .3 Bike 10 / side Single Leg KB DL 10 Single Leg Broad Jumps Sq Strength: 20 min DeadLift 10 min 10 Rep Max 10 Reps @ 75% 10RM 10 Reps @ 70% 10RM Mobility:

You can’t cheat the grind… It knows how much you’ve invested. It wont give you nothing you haven’t worked for. Freedom WOD Classes Metcon: 5 Mins Wall Ball Warm Up Mobility: 6 mins 3 mins / side Lax Ball: Gluts/TFL/Hip Flexor Strength: 20 mins Squat Clean 10 min 10 Rep Max 10 Reps @ 75%