Warm Up (6 Mins) 2 Rounds 10 Tricep Ext. 10 Lat Press Downs 10 DB Lateral Raises 8 Hanging Knee Raises 8 Burpees Metcon (16 Mins)  4 Round Rotating Tabata :45/:15 HSPU V-Ups Wallball Sit Ups Jump Ropes

MBS Turkey Challenge Competition is this weekend and we have 9 athletes competing. It is a two day comp (Saturday and Sunday) so if you get the chance, try and get down to support your CFDNR family! Last year we had one of the biggest cheering sections.. lets do it again! Freedom WOD Classes Warm

Warm Up (4 Mins) 5 KB Jefferson Curls Then 2 Rounds: 10 Russian KBS 3 Over Unders / Side 8 X-Band Walks / Side Metcon (18 Min Cap)  30-20-10 Alternating DB Snatch Ring Rows Cal Row

Thank you to everyone that was able to donate and or make it out on Saturday for the Vets4Life Fundraiser! We meet our gaol and then some!  Freedom WOD Classe: Warm Up: 5 Min 2 Rounds 5 Snatch Deadlift 5 Hang Power Snatch 5 Hang Sq Snatch 5 Back Sq Strength: 8 Mins Tempo or

Warm Up (4 Mins) Burpee Song Mobility (6 Mins) LAX Quads / Hip Flexors 3 Min / Side Metcon (14 Mins)  5 x 2 Min AMRAP: 3 Burpee Box Jump Overs 12 Air Squats Rest 1 Min Between AMRAPs

Happy Birthday Coach Kyle!  Love you Bro! Freedom WOD Classe: Warm Up: 5 Min 2 Rounds :30 sec at each station Plate Power Cleans Plate Thruster Plate Jumps Burpees Samson Stretch Right Samson Stretch Left Strength: 8 Mins Coach Lead Tempo or “Slow” Squat Clean 3×3 at 60, 65 & 70% 60 sec rest between