CrossFit Is Better With Friends. If you have a friend that would like to sign up, we are offering our June Fundamentals for free to any of our CFDNR athlete’s Friends. Ask Kody or Kyle about getting them signed up. June’s class starts on Monday the 3rd! Warm Up: 10 Mins 5 min Casual Row

Big Congrats To Beki Terry For Her 3rd Place Podium At The Festivus Games . She Snuck Down To Castle Rock In April And Put In Work! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200m Run Walking Samson Stretch (wall to wall N-S-N) 10 Ring Rows 10 Russian KBS Mobility: 10 Mins 2

A little hint of where our next CFDNR outing is going to be! Stay tuned for a date! Freedom WOD Classes Warm Up: 8 Mins 3 Bear Complexes Coach Lead Then 2 Rounds: 5 Power Cleans 5 Front Squats w/ 2 sec pause 5 Thrusters Athletes will then have 30 minutes to complete the workout.

This week is a recovery week from Murph before we start our new Olympic Lifting Strength program next week! Freedom WOD Classes Warm Up: 10 mins 3:00 Bike / Row 2 Rounds: 5 Inchworms 10 Fire Hydrates 10 Jefferson Curls 10 Deadlifts Mobility: 14 Mins 1:30 / Side Lax Ball Chest 1:30 / Side Lax

MURPH TOMORROW! Doors open at 8:00 a.m and the workout starts at 9:00. Workout brief at 8:45 a.m. Please show up early to get warmed up and ready to start on time. Sauna and cold plunge will be on site for recovery. You need to bring a towel to sit on, inside the sauna. Freedom

Freedom WOD Classes Warm Up: 10 Mins 2:00 Jump Rope :30 Hollow Hold :30 / Side – Side Plank Hip Lift 20 KB Deadlifts Heel Walks Down and Back Toe Walks Down and Back Walking Samson Stretch Down and Back Intervals – 8 Mins 8 Min EMOM: Odd: Odd Object Carry – Walk for 1