Freedom WOD Classes Warm Up: 5 mins 2 Rounds 10 Kip Swings 10 Pendaly Rows 10 Glute Bridges Strength: 5 min 5 Min EMOM 8-10 T-2-B with the remaining time in the min Plank Metcon: Happy 33nd Bday Brandon Nazzise 21 Min EMOM 3 DeadLift 85/60 3 Hang Power Clean 85/60 3 Burpees over

We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush

Warm up: 30 Sec KB DL 30 Sec Banded Chest Press 30 Sec Goblet Squats 30 Sec Jumping Jacks 30 Sec Mountain Climbers 30 Sec Cat Cows Core Development: 4 Min AMRAP note: this is not about quantity but rather quality 10 Banded Good Mornings 10 Side laying hip abduction 10 side single leg hip bridge

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: