Warm Up (5 Mins) :30 Air Squats :30 KB SDLHP :30 Tuck Jumps :30 Broad Jumps :30 Skier Jumps Intervals (8 Mins) Assault Bike Sprints 10-8-6-4-2 Cals *:30 Rest Between Sets Then 1 Min Easy Bike Metcon: 12 Min Cap 30-20-10 KBS Box Jumps

Ah Yeah December Athlete of the Month! Great work Janelle!  Thank you to everyone that made it out for this years Holiday Party, we had a great turn out! Remember Wednesday is our annual 12 Days of Christmas WOD  Freedom WOD Classes Warm Up: 2 rounds 10 Steps X Band East/West 10 Hang Snatch 10

Warm Up (5 Mins) 1 Min Bike 1 Min Jump Rope 1 Min Banded Pass Through 1 Min Samson / Side Shoulders (5 Mins) 5 Min Circuit 6 Cuban Rotations 6 Lateral Raises 6 Banded Reverse Flies Metcon: 16 Mins 16 Min AMRAP 16 DB Snatch (8/side) 16 OH lunge w/ plate (8/side) 16 One-Foot

Lots of Birthdays this week! Here are 4 more to celebrate, Morgan Hockley turned 27 on Monday the 27th then Saturday 12/8 is Christine Engelen 41, Kale Creech 31 and Danielle Janarek-Farquhar 29 Birthdays. Make sure you help them all celebrate the right way and come crush their Bday WOD! Freedom WOD Classes Warm Up: 5

Warm Up (7 Mins) 2 Rounds :30 Squat Jumps :30 Donkey Kicks / Side :30 Wallball Situps :30 Samson / Side Mobility (4 Mins) 2 Min / Side Lax Glutes Metcon: 13 Mins 13 Min AMRAP 15 / Leg Lunges 10 Wallballs 3 Length Bear Crawls (N-S-N-S)

Happy 27th Birthday Coach Bre! We couldn’t be more proud of all that you do for CFDNR and are very lucky to be able to call you family! Freedom WOD Classes Warm Up: Plate Warm Up Mobility: 10 mins 90 sec /side Bar Smash Biceps 90 sec /side Lax Ball smash Chest Strength:  5 Min