Freedom WOD Classe: Warm Up: 5 Min High Knees ButtKicks Spealer Rolls 2 Rounds 5 DL 5 Hang Cleans 5 Front Squat 5 Push Jerks Mobility: 8 mins Players Choice Strength: 8 Mins Coach Lead Tempo or “Slow” Squat Clean 3×3 at 70, 75 & 75% 60 sec rest between sets  https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ 8 Mins Tempo

Happy Birthday Brandon! We hope its the best one yet.  Freedom WOD Classes Warm Up: 10mins Med Ball Warm Up Mobility: 90 sec per side Partner Calf Smash Strength: 8 mins Strict Press to Jerk 3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load. https://www.catalystathletics.com/exercise/407/Press-To-Jerk/ 8

Warm Up (5 Mins) 2 Rounds 15 PVC Press Downs 10 DB Pendlay Row 200 M Row Metcon & Mobility (19 Mins)  0:00 – 4:00 4 Min AMRAP 5 Tall Box Jumps 5 Pull Ups (Hardest Variation Possible) 5 Heavy Russian KBS 4:00-9:00 Roll Lats 2 Mins / Side 9:00-19:00 10 Min AMRAP 10 Box

Pre-order your T-shirt (heather gray), Racerback Tank (heather gray), 3/4 sleeve (heather gray/black sleeves), and/or Hoodie (gray or black).  Sign-up list is on the I-pad at the front desk.  Freedom WOD Classes Warm Up: 10 mins Row 250 Then 12-9-6 Med Ball Cleans 30 Sec Hollow Hold Mobility: 10 mins Partner Smash Triceps 60-90 sec

Warm Up (6 Mins) 2 Rounds – :30 of each 10 M Shuttle Run Burpees Inchworms Mountain Climbers Push Ups Flutter Kicks Metcon (16 Min Cap)  3 Rounds For Time: 20-15-10 Dips 40-30-20 Sit Ups 400 M Run

Beyond amazed with the group of athletes that call CFDNR home. To the athletes that competed and those that came out to support them, Kyle and I would like to say Thank You, from the bottom of our hearts! With out a doubt DNR left its mark this weekend at the 2018 MBS Turkey Challenge.