We would love to introduce you to the newest CFDNR Coach, Emma Cantrill! She will be shadowing a few of the coaches over the next couple of weeks and will be taking over her own classes soon! Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 5 Clean Lift Off 5 Clean Power

CFDNR Community Outing! When: Saturday June 15th Where: Water Wold Why: Suns-Out-Guns-Out / Sky’s-Out-Thighs-Out Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 10 Push Ups 10 Single Leg Squat Jumps 10 Dips 10 Single Leg Squat Jumps 10 Bench Press empty bar Strength: 20 Mins Bench Press 1RM Metcon: 15 Min Cap

New Program = Test Week Warm Up: 10 Mins 2 min Double Under Practice Then 5 Snatch Lift Off 5 Snatch Power Pulls 5 Snatch High Pulls 5 Squat Snatches 5 Overhead Squats Strength: 20 Mins Snatch 1RM Metcon: 14 Mins 4 Rounds For Time: 35 Double Unders 10 Thrusters 135 15 C2B PU Functional

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.