Warm Up: 3 Mins 2 Rounds 30 Sec Cat Cow 30 Sec Inch Worm 10 Russian KBS Posterior Chain Development: 5 mins 2 Rounds or 5 Mins 10 Rounded KB RDL – https://www.youtube.com/watch?v=sAV834snBn8 10 Traditional KB RDL 4 Partner Eccentric Hamstring Curls Technique Review / workout brief V-Up Variations Wod: 13 Mins 13 Min AMRAP

If you didn’t already hear CFDNR swept the podium this last weekend at Jingle all the weights. Great job to all of our athletes that competed on Saturday, and a big thanks to everyone that made it out to cheer and support those competing. Freedom WOD Classes Warm Up: 9-6-3 Single leg KB DL (per

Warm Up: 4 Min Limit 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 4 Mins 4 Min AMRAP 8 / Leg Rotational Step Ups 20 Hip Bridges or 10/side single leg Technique Review / workout brief Wod: 14 Mins 14 Min EMOM Odd: 7-10 Lateral Burpee Box Jump Overs

It’s here! Our annual 12 Days of Christmas WOD! Don’t be shy this only comes around once a year, we hope to see all of you join in on today’s fun! Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar Metcon: 45 min Cap This

Warm Up: 3 Mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development: 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Technique Review / workout brief Ring Row HSPU Wod: 15

Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM! Freedom WOD Classes Warm Up: 3 Rounds 2 Turkish Get Ups Each side 4 Dragon Flags 6 KB SDLHP Strength: Snatch (this is ran as a group with the coaching leading the count) 3×3