Happy Birthday Chance aka “Chaz” and welcome back! We missed you.. Freedom WOD Classes Warm Up: Med Ball Warm up Mobility: Partner Calf and Hamstring Barbell Crush Strength: 10 min 5 Min EMOM 8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders. Metcon: 6

Warm Up: 4 Mins 2 Rounds 30 Sec Jumping Jacks 30 Sec Squats 30 Sec Inchworms 30 Sec Walking Samson Stretch Hip Development: 4 Min 2 Rounds 15 Banded Hip Abduction 10 / Side Seated Leg Lifts Technique Review / workout brief: KB DL WOD: 15 Min AMRAP 10 KB DL 15 Push Ups 200 M

Happy  Birthday Andrew Stewart, It has been a pleasure having you and Courtney as part of the CFDNR family. We hope you have an amazing day! Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Bear Crawls down and back 15

Warm Up: 4 Mins Partner MB Warm Up Core Development: 4 Min  4 Rd Rotating Tabata (20:10) Flutter Kicks Bicycle Crunches Technique Review / workout brief: Wallballs Workout: 14 Min EMOM Min 1: 15 Wallballs Min 2: Row 200 M

We will see YOU at the Xmas party tonight at 5:00pm! Freedom WOD Classe: Metcon: In teams of two split work evenly 18 Min AMRAP 25 Cal Bike 50 m Sled Push 3×45/2×45 10 Sandbag Cleans  

Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds  6 SDLHP with unloaded barbell 6 Hang Power Clean 6 Single Leg Squat Jumps Strength: Clean (this is ran as a group with the coaching leading the count) 3×5 at 60% With a 3 sec pause at the top of the “Lift off” or