As some of you have heard, Coach Marie is leaving. If you would like to see her before she leaves, make sure to sign up for the 5:20pm class. Don’t worry she will be back in 5 weeks time.  Freedom WOD Class Warm Up: 500 M Row or .7 on bike Then Med Ball Warm

Warm Up: 5 Mins 2 Rounds or 5 Mins 15 Banded PVC Press Downs 15 Banded PVC Lat Pull Downs 10 Push Ups 10 Burpees Shoulder / Back Development: 6 Mins 6 Minute Circuit 12 Banded Reverse Flies 10 / Side Single Arm DB Row (bent over on bench) 8 Reverse Grip Ring Rows Metcon:

TGIF. Now Smile! Freedom WOD Class Warm Up: 10 mins 400 M Row Then: Plate warm up Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+, that means you do the max reps you can manage with

Warm Up: 5 Mins 2 Rounds Burpees Mountain Climbers Samson Stretch Push Ups Inchworms Hip Development: 6 Mins 6 Minute Circuit 10 / Leg Bulgarian Split Squat 12 / Direction X Band Walks 10 / Side Single Leg Hip Bridges Metcon: 14 Min Cap For Time: 100 Medicine Ball Cleans *5 Burpees on the minute

  We want to make sure you all know the Brother Bros appreciate each and everyone of our CFDNR athletes! Freedom WOD Class Warm Up: 5 3 Rounds 10 Kip Swings 60 Sec Samson Stretch 4 Inchworms w/ ab stretch Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch 20 Sec Mountain Climbers 20

Warm Up: 4 Mins 4 Minute Circuit 8 Push Ups 8 Ring Rows 8 Burpees 8 Russian KBS Arm Development: 4 Mins 4 Round Rotating Tabata (20:10) 2 Handed DB Bicep Curl (not alternating) Banded Tricep Extensions Metcon: 14 Min Cap Helen: 3 Rounds For Time 400 M Run 21 KBS 12 Pull Ups