Who wants to see CFDNR stocking and selling Nocco Drinks and Barebells protein bars ? Freedom WOD Classes Warm Up: 5 mins 5 Min Circuit 20 Banded Pull Aparts 10 Slow Hollow Body Mountain Climbers 10 Revere Crunches 5 Burpees Mobility:  Mobility Between Strength Sets Strength: 16 mins Bench Press 8 Mins to find a

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 6 Snatch Grip Deadlift 6 Hang Power Snatch (modification: hang power clean) 6 Over Head Squat (modification: front sq) Mobility:  Mobility Between Strength Sets Strength: 20 mins Snatch 10 Mins to find a 10 Rep Max Then 10 Mins to do 10 Reps @ 75% 10RM

Barbells and Badges Team Competition Save the date: June 26th &27th Two Day Event benefitting the Fort Collins PD Benevolent Freedom WOD Classes Warm Up: 5 Mins Warm Up: 3 Rounds 10 / Side Leg Kicks Front and Lateral 3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean) 10 Banded

Today we help Bill Clift celebrate his sister Megan’s 28th birthday. Megan was born on 4/10/93 and passed away March 23, 2011. Today with the help of the CFDNR family we will help to preserve her memory. “Rage Rage against the dying of the light, Do Not Go Gentle into that good night” Freedom WOD

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Banded Good mornings 5 Inchworms (no push up) 10 Thrusters 5 Spealler Rows Mobility:  Mobility Between Strength Sets Strength: 20 mins Deadlift 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @ 75% 8RM 8 Reps @ 70% 8RM

Congratulations Dallas for passing your CFL1 CrossFit Cert! You are one step closer to becoming a coach!  Freedom WOD Classes Warm Up: 5 mins 250 m Row or Ski / 600 m Bike2 Rounds 4 /side Single Leg broad Jump Squat 30 Second Hollow Hold 8 Anchor Point T-2-B 250 m Row or Ski /