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

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