Start preparing for CF Open Friday Night Lights that starts next week. Each week will have a theme as well as a drawing for some cool stuff.

March 12th:

• Theme = Short Shorts, Cropped Tops and or Sleeveless

• Drawing =. $50.00 Gift Card to Rocky Mountain Olive Oil and $50.00 Gift Card to Taco Stop

March 19th:

• Theme =  St. Patty’s Day

• Drawing = A Pair of shoes (Reebok, Nike or No Bulls) curtesy of Lucas Richmond

March 26th:

• Theme = United In Orange! Wear your favorite Orange gear and of course CFDNR gear.

• Drawing = Lululemon Gift Card

Freedom WOD Classes

Warm Up: 5 Mins
10 Sit Ups 
10 KB Swings
10 Inchworms
10 Banded Good Mornings
30 Sec Hollow Hold

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Push Press or Jerk 8 Mins to find a
6 Rep Max
Then 8 Mins to do
6 Reps @ 75% 10RM
6 Reps @ 70% 10RM

Home WOD: 8 Min Cap
50-40-30-20-10
Russian KB/DB Swings
Sit Ups

Metcon: 8 Min Cap
50-40-30-20-10
Russian KB Swings 53/35
Sit Ups