Warm Up (6 Mins) Row Technique Or 500 M Row Then 2 Rounds: 5 Push Ups 10 Burpees 15 Air Squats Metcon (18 Mins) 4 Rounds on the 3:00 200/170 M Row 8 Burpees Over Rower *Scale to achieve minimum of 1 Min  rest Then from 12:00-18:00: 6 Min AMRAP 200/170 M Row 8 Burpees

DON’T FORGET TO PLACE YOUR ORDER FOR OUR 5TH ANNIVERSARY HALLOWEEN SHIRT TODAY! YOU CHOOSE THE SHIRT COLOR EITHER BLACK OR GREEN. Freedom WOD Classes Warm Up (5 Mins) High Knees Butt Kicks Single Leg Squat Jumps 5 Spealler Rolls Then 2 Rounds w/unloaded bar 9 Olympic Deadlift 6 Hang Power Cleans 3 Front Squats

Warm Up (4 Mins) 2 Rounds :30 of each Air Squats Push Ups Flutter Kicks Burpees Metcon (20 Mins) 5 Rounds Min1: Bike for Cals Min2: Row for Cals Min3: 10 M Shuttle Run Min4: Rest *Perform round 1 @ 80% effort and try to maintain cals/shuttles for duration of workout

Hooligans, Lucas Richmond will be at CFDNR today at 5:10pm to present the $500.00 gift card  for having the most teams signed up for Project Up Lift. We would love to have everyone here for it! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Banded Rows 2 Wall

Warm Up (5 Mins) 5 KB Jefferson Curls Then 2 Rounds: 10 KB DL 10 KB SDLHP 10 KBS Then 1 Min M.E Burpees Metcon (18 Mins) 4 Rounds of 3 Min AMRAP 10 Russian KBS 15 KB DL 15 Jumping Pull Ups Rest 2 Mins Between AMRAPs

Congrats to Marc and Martha our CFDNR athletes of the month!  Freedom WOD Classes Warm Up: 4 mins 2 Rounds 30 Sec at each movement (This is not for Max reps, keep it slow and controlled) Banded pull aparts from high to low https://www.youtube.com/watch?v=JObYtU7Y7ag&t=252s Barbell Push Press Barbell SDLHP 30 Sec Rest Mobility: 60 Sec Lax