We hope you all had an amazing Christmas and we are looking forward to seeing everyone crush the last few workouts before the New Year! Freedom WOD Classes Warm Up: 5 Mins 2 Mins Double Under Practice Then 2 Rounds 20 Pass Throughs 10 /side DB External Rotations 10 Strict Press 10 Jerks Strength: 20

Merry Christmas To All Of Our CFDNR Hooligans! Warm Up 10 Mins 250 M Row 10 Power Cleans 10 Scap Pull Ups 10 Kip Swings 10 Strict Knee Raises 250 M Row shoulders Mobility: 5 Mins  2 Mins /side Lax Ball Lats 2 Min /side Roll Out Triceps Strength: 10 Mins 3 Rounds = 7.5

Then Next Two Weeks Of Programing Is Brought To You By Coach Cassandra! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 Burpees 20 Glute Bridges 10 Snatch Deadlift 10 Squat Snatch 20 Lunges Strength: 20 mins 4 Mins To warm up to working weight 8 Mins Tempo or “Slow” Squat Snatch  (this is

The Finial Count Down! Today is the end of Coach Ana and Taylor’s program! Freedom WOD Classes Warm Up 10 Mins 5 BB Jefferson curls 90/sec LAX glutes ~then~ 2 Rounds 5 push ups 5 BB complex (DL + PC + FS + S2OH) Strength: 4 Mins to warm up to first working weight 8

Freedom WOD Classes Warm Up: 10 Mins 1:30/sd LAX traps Ankle circles (20/direction) ~then~ 2 Rounds 20 Tall Single Unders video 20 DU :30 sec plank hold 5 3-sec negative HSPUs Strength: 10 Min Cap 6 Min EMOM Odd Min : 10-12 kipping Handstand push ups (Hardest Variation) Even Min : 30+ sec active hang

Freedom WOD Classes Warm Up: 8 Mins 2 min row Then 2 rounds: 20 banded pull aparts 10 Strict knee raise 8/ side DB single arm strict press 10 BB push press Strength: 20 Min Cap 4 Mins To Warm Up To First Working Weight 8 Mins 3×5  Push Jerk in Split @ 70, 75