Warm Up (4 Mins) 2 Rounds 20 Banded Reverse Flies 15 / Side Banded Lateral Sh. Raises 8 / Side Split Leg Raises 15 Reverse Crunches Metcon (16 Mins) 4 Rounds: 1 Min M.E at Each: DB Press (Strict or Push) Sit Ups Toe Taps On Plate Hanging Strict Knee Raises (or reverse crunches)

  Last year at Pounds4Pups we had several team compete with some great outcomes, two 1st place teams, a 3rd place team and a 4th place team. This Saturday 10/13 we will have 5 teams competing in the 2018 Pounds4Pups so come out and support CFDNR while they lift heavy ass weights! Freedom WOD Classes

Warm Up (5 Mins) 30 Seconds of each DB Hang Clean Left Arm DB Hang Clean Right Arm Step Ups Box Jumps Then 200 M Run Metcon (16 Mins) 3 Rounds or 16 Mins 12 / Side DB Hang Cleans 15 Box Jumps 400 M Run

Last years Annual Halloween wod costume finalist for Best Dressed. Val Cochrane ended up taking the win, with her rendition of Hulk Hogan. Who will take home the win this year for best dressed and get the $50.00 lululemon gift card on October 20th. Don’t forget its also bring a friend day! Freedom WOD Classes

Warm Up (5 Mins) 2 Rounds 15 Russian KBS 10 Goblet Squats 5 Goblet Thrusters 20 Jump Ropes Metcon (16 Mins) 8 Round Tabata :20/:10 (not rotating) Goblet Thrusters Mountain Climbers Russian KBS Jump Rope

Coach Marie aka MVD does it again! She competed on a team at the 307 ThrowDown in Casper WY this weekend and helped lead her team to a second place finish! Great Job MVD we couldn’t be more proud of you! Freedom WOD Classes Warm Up: 5 mins 2 Rounds 10 X band steps down