Warm Up (5 Mins) 3 Rounds: :45 Easy Row / :15 Fast Row Then: 2 Min / Side KB Roll Hip Flexors Metcon (20 Mins) 20 Min Partner AMRAP: Athlete 1: 300/250 M Row Athlete 2: Alternate every round Round 1: Max Box Jumps / Step Ups Round 2: Plank Hold *When Athlete 1 finishes

Freedom WOD Classes Warm Up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Squat Jumps 200 m Row Strength: 8 mins 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 20 Sec Rest Metcon: 18 min cap “Night of the Living Deadlift”

Warm Up (5 Mins) E-W-E Walking Samson Stretch High Knees Single Leg Jump Squats 20 Banded Rows Metcon (15 Mins) 15 Min AMRAP: 40 Goblet KB / DB Lunges (20/leg) 30 MB Cleans 20 Ring Rows Stretch Legs

As we spoke this year was going to be one for the history books, so thank you to everyone that came out to help us celebrate CFDNR’s 5th year Anniversary and 8th Annual Halloween WOD!  Congrats to Nathan Trujillo  for winning the best dressed contest taking home the $50.00 gift card from this year’s sponsor

Warm Up (5 Mins) 3 Rounds: 2 Manmakers 12 Banded Reverse Flies 20 Jump Ropes Metcon (20 Mins) 3 Rounds: 90 Second M.E at Each: Manmakers Jump Rope Sit Ups Bike for Cals Rest 1 Min

You aren’t going to want to miss out on this years Halloween Wod! Everyone will be talking about this come Monday and believe us, you will want to be on the “I was there for that” side of things! WE ARE GOING BIG ON OUR 5th Anniversary WOD with the help of a very special