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

Freedom WOD Classes Movement of the WEEK: Planking Accumulate 5 mins Every Monday, Wednesday, and Friday Front / Side / Off Set Planking I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: 10-8-6-4-2 Snatch Panda Pulls Box Jumps Strength: “C2

Freedom WOD Classes Warm Up: 400 M Run Mobility: 10 Min Shoulders Gymnastic WOD: 3 Rounds not for time but have 15 mins to complete 10 K-2-E 20 Sec Hand Stand Hold 10 GHD Sit Ups Strength: “A2 Week” 10 Min EMOM 8 Pull Ups Metcon: 50 Rounds 18 min Cap 1 HSPU 2 Burpees

Great Job to everyone that competed in Project-up lift! You all are amazing! Don’t forget Saturday the 24th is bring a friend day, this includes Free Yoga 9:00 – 10:00am and a partner wod from 10:00-11:00am.  12:00pm we kick off our in-house competition! Freedom WOD Classes Movement of the WEEK: Planking Accumulate 5 mins Every