Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds 250 Row 10 Glute bridges 6 Single Leg Broad Jumps land in squat Mobility: 5-8 min Partner Hamstring barbell smash Barbell chest/shoulder smash Strength: 10 min 10 Min EMOM Odd: 8-10 Sit Ups Even: 8-10 Ring Rows Metcon: Every 2 mins for

  Meet your November Athlete of the Month, Mr Marc Breen!  Freedom WOD Classe: Warm Up: 3 Rounds  10 K-2-E 20 Sec Hand Stand Hold 10 Front Squats Strength: 8 mins Snatch (this is ran as a group with the coaching leading the count) 3×5 at 55% With a 3 sec pause at the top

In teams of 2 (only one person working at a time) 100 m Sled Push each (two 45#/two 25#) 80 Russian KBs 53/40 70 Wallball 20/14 60 DB Snatch 53/35 50 Double Unders each 40 Cal Row 30 Cal Bike 20 C-2-B Pull Ups 10 Burpees

Please note: Saturday Open Gym and team wod will be at 9:00-10:00am. This will be the only time the gym will be open this Saturday. Freedom WOD Classe: Warm Up: 3 Rounds 10 Hang Power Cleans 5 Clapping Push Ups Strength: 8 mins Clean (this is ran as a group with the coaching leading the

Freedom WOD Classes Warm Up: 2 Rounds 250 Row 10 Lunges each leg Mobility: 5-8 min Quad Barbell Smash Strength: 10 min 5 Min EMOM 8-10 Ring Rows Metcon: 4 Rounds 400 M Run 50 Air Squats Elite Competition Class Run Conditioning 3 x 600 Meter Run rest :30 seconds between efforts 4 x 400

  Chris Colon repping CFDNR well at this years Monster Mash. He is currently looking for a partner to do Jingle all the weights in December. Hit him up if you would like to partner with him! Freedom WOD Classes Warm Up: 5 mins 3 Rounds 8 Single Leg KB RDL (each leg) 8 Russian