Warm Up: 5 Mins 3  Rounds 150 M Row 3 Inchworms 3 / Side Samson 2 / Side Over Unders Intervals: 6 Mins On a Bike or Rower 6 Minute EMOM: 8/6 Cal Sprint Metcon: 12 Mins 12 Min AMRAP: 12 / 9 Calorie Row 6 / Side DB Snatch 10 DB Thrusters

Check it out! Decibullz will be in-house from 4:00-7:00pm. They manufacture thermo fit, custom earphones and earplugs. The moldable material provides the perfect fit for every ear. They are going to introduce CFDNR athletes to their products and possibly mold their customizable earphones for people on site. Oh and did I mention you can get them

Warm Up: 5 Mins D.R.O.Ms High Knees Butt Kicks Samson Single Leg Jump Squats Inchworms 20 Air Squats 10 KBDL Core Development: 4 Mins 1 Minute Flutter Kicks 30 Second Right Side Plank 30 Second Left Side Plank 1 Minute Sit Ups 1 Minute Plank Metcon: 14 Min Cap 4 Rounds For Time: 20 KBS

As some of you have heard, Coach Marie is leaving. If you would like to see her before she leaves, make sure to sign up for the 5:20pm class. Don’t worry she will be back in 5 weeks time.  Freedom WOD Class Warm Up: 500 M Row or .7 on bike Then Med Ball Warm

Warm Up: 5 Mins 2 Rounds or 5 Mins 15 Banded PVC Press Downs 15 Banded PVC Lat Pull Downs 10 Push Ups 10 Burpees Shoulder / Back Development: 6 Mins 6 Minute Circuit 12 Banded Reverse Flies 10 / Side Single Arm DB Row (bent over on bench) 8 Reverse Grip Ring Rows Metcon:

TGIF. Now Smile! Freedom WOD Class Warm Up: 10 mins 400 M Row Then: Plate warm up Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+, that means you do the max reps you can manage with