Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 5lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 1-10 with a 15 min cap! Squat Cleans 115/75 Burpees Elite Competition Class 1. Pull 10-8-6-4-2 Dead Lifts, climbing 2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25

Kalen’s Farewell WOD Thank you for supporting us and being a part of our CF family for the past 2 years! Best of luck to you moving forward! Freedom WOD Class Strength: Deadlift using 90% of your 1RM + 10 lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3

Freedom WOD Classes D.R.O.M.s Strength: Take 20 mins to work up to a heavy Snatch Metcon: 4 Rounds 15 Pull ups 30 Double unders or 90 Single jumps 15 KB swings 53/35 Elite Competition Class 1. Snatch A. 3×3 Snatch Balance B. 2×2 Hang Squat Snatch C. 1×1 Squat Snatch 2. Strength 5×3 Banded Front

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 5lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 4 Rounds 9 Hang Power Snatch 95/65 15 Handstand Push ups 21 V-Ups Elite Competition Class 1. Clean EMOMx10: 3 Squat Cleans 2. Gymnastics Conditioning 6 sets of

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 15 Minute Versus AMRAP: Alternate 400 M Runs, while other partner performs as many reps as possible at the following station Rounds 1 & 4: Bench Press (135/95)

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 10lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 400m Run 21 Push Press 115/80 400m Run 18 Push Press 115/80 400m Run 15 Push Press 115/80 Elite Competition Class 1. Clean and Jerk EMOMx10: 1 rep across