Do Not Go Gentle.. Freedom WOD Classes Warm Up: 4 Rounds not for time but have 15 mins to complete 4 KB Turkish Get up 6 Russian KB Swing 7 KB Deadlift Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” 3 Sets Unbroken Toe-2-Bar At 50% +

How Strong? To Strong!!! Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” Jerk 1 x 5 @ 75% + 5lbs 2 x 3 @ 85% + 5lbs 3 x 1 @ 95% + 5lbs Metcon: 3 Rounds 1 min

CrossFit DNR is attending our annual corn maze night at Fritzler Corn Maze! We will meet at Fritzler Corn Maze no later than 6pm. You can purchase your ticket ahead of time at the link below or when you get there, but be prepared to wait in line! You’ll need to purchase the “HAUNTED COMBO”

Halloween WOD of 2012 Freedom WOD Classes Warm Up: Not For Time (10 Min) 200 M Run 20 PVC OHS 20 PVC Hang Cleans 200 M Run Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” Over Head Squats (Scale to Front Squats) 1 x 5 @ 75%

TEAM WOD FRIDAY! Freedom WOD Classes Warm Up: “Junk Yard Dog” Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Strength: “B3 Week” Clean 1 x 5 @ 75% + 5lbs 2 x 3 @ 85% + 5lbs 3 x 1 @ 95% + 5lbs Metcon: In Team Of 3 20

Freedom WOD Classes Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Warm Up: 3 Rounds not for time but have 15 mins to complete 4 KB Turkish Get up 6 KB Snatch 10 Sec L Sit Hold Strength: “B3 Week” EMOM for 5 Mins Perform 10 Dips Metcon: 15.2 ish