Warm Up / Interval Row (8 Mins) 4 Round Rotating Tabata (:20/:10) Air Squats Jumping Jacks Then Row: 2 Mins @ warm up pace Then 4 Rounds :30 Sprint :30 Recovery Row Metcon (14 Mins) 14 Min EMOM Odd: Row 175/140 M Even: 10-15 Wallballs

We have 8 athletes competing at this years Turkey Challenge! Its going to be another great competitions full of CFDNR on and off the field. Freedom WOD Class Warm Up: 5 mins High Knees Butt Kicks Floor sweepers 10 Kipping swings 10 Torso Circles 10 Banded Victory Pulls Mobility: 5 mins Lax Ball Hips and

Warm Up (4 Mins) 2 Rounds 20 Banded Reverse Flies from OH 20 Banded Rows 10 Burpees 25′ Walking Lunges Metcon (14 Mins) 5 Rounds: 2 Min AMRAP 15 DB Press (Strict or Push Press) 8/Leg DB Step Ups Max Burpees Rest 1 Min between rounds

October 2018 Athletes of the Month

30 more days till Halloween! Don’t forget to order your Halloween shirt before Friday Freedom WOD Class Warm Up: 5 mins Samson Stretch east-west Single leg broad jump west-east 2 rounds W/unloaded bar 5 Snatch grip RDL 5 Snatch high pulls 5 Power Snatch 5 Back Squats Strength: 6 Mins Snatch (this is ran as

Warm Up (4 Mins) 30 Seconds of each Jumping Jacks Lunges Burpees Mountain Climbers Sit Ups Push Ups Samson Stretch / Side Core (3 Mins) 1 Min Hollow Hold 30 Seconds of: Spiderman Crunch Plank Flutter Kicks Bicycle Crunches Metcon (12 Mins) 12 Min AMRAP Door to Door Run 8 Ring Rows 8 Push Ups