Freedom WOD Classes Warm Up: 15-12-9 KB SDLHP Kipping swings Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Bench Press 1 x 5

Freedom WOD Classes Warm Up: Plate Warm Up Strength: “A3 Week” 3 Sets Unbroken Pull Ups At 50% of your Max Effort Pull Ups + 3 Reps Example my max effort pull ups was 40, then I will perform 3 sets of 23 unbroken pull ups Metcon: Tabata 20/10 Ring Push Ups Rest 1 Min

The results of the 2016 In-House Competition are in! Great job to everyone, this was too much fun, can’t wait to do it again. 1st Place Prize: DNR Cinch Pack with 4 pack of Fitaid and a Fuel Pack 2nd Place Prize: DNR Cinch Pack with 2 Fitaids and a Fuel Pack 3rd Place Prize:

Bring a Friend WOD Day Free Yoga: 9:00-10:00am Free Partner Metcon: 10:00-11:00am “Partners Gone Bad” 15:00 AMRAP Of 40 Reps At Each Station Wallballs (20/14) Russian Kettlebell Swings 53/35 Box Jumps 24/20 Push Press 55/40 Double Unders 2:1 Singles You may Split the Reps up as you wish but must finish all reps at the

Did somebody say truck pull and tire flips? Make sure you sign up on mindbody for the Free in-house competition on Saturday the 24th. Oh yeah, don’t forget to bring a friend for free yoga and partner wod! Freedom WOD Classes Movement of the WEEK: Planking Accumulate 5 mins Every Monday, Wednesday, and Friday Front

Saturday is fast approaching… Get your friends ready for FREE YOGA and a FREE WOD! Then starting at 12:00pm CFDNR will throw down in our second annual in-house competition! BOOMSHAKALAKA!!!! Freedom WOD Classes Warm Up: Med Ball Warm Up Gymnastic WOD: 3 Rounds not for time but have 15 mins to complete 5 KB Turkish