Warm Up (8 Mins) 3 Rounds 10 Banded Lat Press Downs 10 Banded Tricep Extensions 5 Burpee Broad Jumps 5 Tempo Push Ups 3-2-x-0 Metcon: 15 Mins 4 Rounds – 1 Min M.E at Each: Bike for Cals Push Ups Ring Rows Rest

Last day to place your orders for Hoodies, T-shirts, Tanks, and or 3/4 Sleeve. Use the Ipad at the front desk to place your order Freedom WOD Classes Warm Up: 250 row or .7 bike then 2 Rounds 10 Squat Jumps 8 Lunges 6 Push Ups Mobility: 6 mins 3 Min Per Leg: Barbell Quad

Warm Up (7 Mins) 2 Rounds: 10 Hanging Knee Raises 10 KB SDLHP 3 Torso Circles (neuro) 5/Leg Seated Split Leg Lifts Then: 1 Min Samson / Side Metcon: 14 Min Cap 4 Rounds For Time 18 Sit Ups 15 KBS 12 T2B

  Happy BDay Andrew Stewart aka the huge guy that screams at the bar!!  Freedom WOD Classes Warm Up: 10 mins 12-9-6 Med Ball Cleans 30 Sec Hollow Hold Banded Good Mornings Mobility: 10 mins 2 Min /side T-Spin Shoulder Drill 90 Sec /side Banded Hip Stretch Strength: 6 mins Rotating 1/2 Tabata Anchor Point

Warm Up (4 Mins) 2 Rounds 10 / Side KB Bottoms Up Press 15 Plate Jumps 15 Banded Victories Mobility: 6 Mins 2 Min / Side KB Roll Calfs Then :45 Calf Stretch / Side Metcon: 15 Mins 14 Min EMOM Odd: 15 DB Push Press Even: 50 DU / 75 Singles

Another great weekend of competitions for the CFDNR Hooligans! Both CFDNR teams did amazing and of course we had the best cheering section! Congrats to Marie and Cole for taking the 1st place for the 3rd year in a row!  If you haven’t remeasured for the end of Curlvember do so and lets see those