Warm Up (6 Mins) 2 Rounds 10/side DB Hang Snatch High Pulls 10/side DB Hang Snatch 10/side S.A DB Press 8 Burpees Over DB 15 Banded Pass Throughs Metcon (16 Mins) Rotating Tabata :45/:15 Alt. DB Hang Snatch Bike For Cals DB Push Press Jump Ropes

Happy 30th BDay to this guy! Freedom WOD Classes Warm Up: 5 mins Samson Stretch east-west Single leg broad jump west-east 2 rounds W/unloaded bar 5 RDL 5 Clean high pulls 5 Power Clean 5 Front Squats Strength: 6 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at

Warm Up (5 Mins) 5 Minute Circuit for Quality: 10 Jump Squats or Air Squats 10 Jumping Pull Ups 10 Jumping Jacks 10 Wallballs Metcon (20 Mins) 20 Min AMRAP 8 MB Cleans (or wallballs) 10 Jumping Pull Ups 8/Leg Alt. Lunges 10 Ring Rows

https://www.facebook.com/events/2168296956581594/ A BIG THANK YOU to Decibullz for being one of our sponsors for the Vets4Life Fundraiser on 11/10/18. They have provided 4 sets of wireless bluetooth headphones that will be part of our give-a-way.  https://www.decibullz.com/custom-fit-bluetooth-wireless-earphones/ Freedom WOD Classes Warm Up: 10 mins 2 Rounds 15 Banded Pull Apart (high to low) – skip to 4:00 on

Warm Up (4 Mins) 2 Rounds 20 Banded Reverse Flies 15 / Side Banded Lateral Sh. Raises 8 / Side Split Leg Raises 15 Reverse Crunches Metcon (16 Mins) 4 Rounds: 1 Min M.E at Each: DB Press (Strict or Push) Sit Ups Toe Taps On Plate Hanging Strict Knee Raises (or reverse crunches)

  Last year at Pounds4Pups we had several team compete with some great outcomes, two 1st place teams, a 3rd place team and a 4th place team. This Saturday 10/13 we will have 5 teams competing in the 2018 Pounds4Pups so come out and support CFDNR while they lift heavy ass weights! Freedom WOD Classes