Happy 26th Birthday to Coach Bre! Thank You for everything you do for CFDNR you are pretty Awesome! Freedom WOD Classes Warm Up: 250 row or .7 bike then 2 Rounds 10 Squat Jumps 8 Push Press 6 Push Ups Strength: 8 mins 3×4 Split Jerk Strict Press at 70% of Strict press 1RM (scale

Warm Up: 4 Mins 3 Rounds 1 Length Walking Samson Stretch 8 / Side Step Ups 10 Banded Curls Shoulder Development: 4 Min  2 Rounds 15 Banded Scap Retractions 15 Banded Reverse Flies 10 Banded Shoulder Pull Downs 30 sec rest Technique Review / workout brief: Static Squats Jumping PU review WOD: 5 Rounds For

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