Freedom WOD Classes Warm Up: 3 Rounds 3 Deadlift Unloaded Bar 3 Hang Power Cleans Unloaded Bar 3 Strict Press Unloaded Bar Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Max Effort Hand Stand Hold Against The Wall or Off a Box Metcon: 16 min AMRAP 1 Power Clean 165/115 (scale

Freedom WOD Classes Warm Up: 3 rounds 10 Hollow Body Kip Swings 5 Overhead Squats with a 3 sec pause at the bottom Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Over Head Squats Metcon: 12 Min Cap 50 Overhead Squats 135/9550 Bar Jumps 50 Pull Ups Elite Competition Class 1. Power

PR DAY!!!! Come get some. Freedom WOD Classes Warm Up: 3 Rounds 3 Power Clean Unloaded Bar 3 Hang Squat Clean Unloaded Bar 3 Front Squat Unloaded Bar Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Squat Clean Metcon: In teams of Two 3 rounds

The NEW Tee’s and Tanks are in and ready for YOU! Freedom WOD Classes Warm Up: 21-15-9 Strict Press Unloaded Bar Pendlay Rows Unloaded Bar Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Max Effort Hand Stand Push Ups Metcon: 15 min cap 4 rounds

What an amazing effort CFDNR members have made to help those in need this holiday season! Almost all the ornaments have been pulled off of the tree. We have seen a lot of gifts come in! However if you have not yet brought in what you have purchased, then we would asked that you do

Freedom WOD Classes Warm Up: 9-6-3 Burpees Thrusters Unloaded Barbell Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Front Squats Metcon: 12 Min AMRAP 10 Wall Balls 20/14 10 Toes to Bar 25 Double Unders Elite Competition Class 1.  Conditioning “Wise Men” AMRAP 3: Macho