Freedom WOD Classes Warm Up 12 Mins 400 M Run Monster/X-band Walks (down and back) 12 Banded Good Mornings 30 Sec Hang Hold From Pull Up Bar 400 M Run 12 Air Squats 12 KB Swings 30 Sec Hang Hold From Pull Up Bar Then 5 Mins to: Roll out Legs and Forearms Strength: No

Freedom WOD Classes Warm Up 12 Mins 20 Banded or PVC Pass Throughs or Windmills Walking Samson Stretch (down/back) 5 Spealler Rolls Single Leg Alt Squat Jumps (down/back) Then 2 Rounds: 100 M Run 8 Muscle Snatch 8 Power Snatch 8 Squat Snatch 100 M Run Strength: Take 15 mins to work up to your

ATTENTION: Our normally scheduled DNR outing for June has been canceled due to scheduling conflicts aka nephew graduation. The Next CFDNR Outing/Event: 🍩🇺🇸🐍 Donut Tread On Me (Donut Ruck) 🐍🇺🇸🍩 When: Saturday July 4th at 8:00am Where: Starting at CFDNR we will ruck (walk with weighted packs) to several of the donut shops around Fort

Happy Killdozer day! “I was always willing to be reasonable until I had to be unreasonable. Sometimes reasonable men must do unreasonable things” ~Marvin Heemeyer Saturday Team Fun! Freedom WOD Classes Metcon:  In Teams Of 3 “KillDozer” 6 Rounds You Go, I Go. Complete a full round before switching 50 M Sled (25m down 25m

Freedom WOD Classes Warm Up 10Mins  1:00 /side Lax Ball Shoulder/Chest 1:00 /side Lax Ball Shoulder/Lats 2 Rounds 10 Scap Pulls 10 Kipping Swings 10 Deadlifts 8 Hang Clean High Pulls 6 Hang Power Cleans Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash (focus on the upper part of the quad/hip) then 1 Min Row 30 Sec Plank 1 Min Row or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min Row 30 Sec Sit Ups  Strength: 8 Mins 2 Rounds Tabata 45/15 45 Mountain