Warm Up (6 Mins) 6 Min Circuit for Quality: 10 / Side X-Band Walk 15 Hip Bridges 10 / Side Donkey Kicks 150 M Row Metcon: 15 Mins 5 Rounds of 2:30 AMRAP 12 Goblet Squats 10 Burpees Over Rower Then Max Cal Row til 2:30 :30 Rest

December 2018 Athlete of the Month

We have two teams competing in the Jingle all the weights comp at Fort Collins CrossFit on Saturday. Try and get out to support your fellow CFDNR Hooligans let bring the noise! Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds  6 SDLHP with unloaded barbell 6 Hang Power Clean 6 Single

Warm Up (7 Mins) 2 Rounds of :30 each: Jumping Jacks Lunges Burpees Bent Over DB Rows Push Ups Samson Stretch Each Side Metcon: 16 Mins  16 Min Partner AMRAP: 50 Push Ups – Partner Performs Active Hang 50 Pull Ups – Partner Performs Active Squat Hold 80 Lunges – Partner Performs Active Plank Hold

    Curlvember is coming to a close.. make sure you are getting in that extra credit and get your new measurements in either Friday or Monday!  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 EMOM

Warm Up (7 Mins) 2 Rounds 10 Donkey Kick / Side 10 Fire Hydrants / Side (same link as above) 3 Spealler Rolls 20 Plate Russian Twists 15 Plate Shoulder Presses From Seated (legs flat in front) Metcon: 16 Mins 8 Round Tabata (not rotating) :20/:10 Box Jumps Plate Russian Twists DB Push Press Sit Ups