Remember the gym will be closed this Saturday 11/18 as we have several athletes including coaches taking part in the Turkey Challenge at CrossFit MBS in Broomfield. If you get a chance come out and support your CFDNR athletes and team.  Freedom WOD Classe: Warm Up: With unloaded Barbell 5 reps of each, two times

Warm Up 2 Rounds – 4 Min Limit Back Bear Crawl – down and back North to South 20 Jump Rope 30 Sec Plank Holds Brief Workout: 5 Mins Wallballs Workout – 12 Mins 8 Round Rotating Tabata (20:10) Wallballs 10/9’ – no prescribed weight or Air Squats Jump Ropes or plate jumps Bear Crawl

Freedom WOD Classes Warm Up: 400 M Run Then: 2 rounds 5 Inch warm NO PUSH UP 10 Single Leg Squat Jumps 10 Hang Power Cleans unloaded bar 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:

Freedom WOD Classes Warm Up:  2 Rounds 15 Unloaded Barbell Pendlay Rows 15 Deadlift 30 Sec Hollow Hold Mobility: Lax ball Shoulder/Chest Strength: 8 mins 3×4 Split Jerk Strict Press at 65% of Strict press 1RM (scale to regular strict press for new athletes) 8 mins 3×4 Split Jerk  Balance at 65% of Jerk 1

Warm-up – 3 Mins  30 Sec Banded Curls 30 Sec Banded Reverse Flys 30 Sec Jumping Squats or Air Squats 30 Sec Torso Circles 30 Sec Push Ups 2 Min Transition Time to set bands up for stability press. – See video attached Core Development  2 Rounds 30 Sec Glute Bridge 30 Sec Flutter Kicks

Happy 35th Birthday Craig  Freedom WOD Classes Warm Up: 5 mins 200 M Run 10 Kip Swings 10 Thrusters unloaded bar 200 M Run Mobility:  3 mins per leg KB Quad Smash https://www.youtube.com/watch?v=5YTiBam5mAs Strength: 10 min 6 Min EMOM 8-10 Burpees with the remaining time in the min Max T-2-B Metcon:  82 Thrusters 95/65 Every min