Freedom WOD Classes Metcon: “DONUT TEAD ON ME” 4 Mile Ruck with a 20/14 pack We will start at CFDNR at 8:00am and walk to Lamar’s Donuts then Krispy Kreme Donuts and Finally Dunkin Donuts.

Today Is Coach Ana and Coach David’s Birthday! Make sure to wish them well on their special day! Tomorrow is our annual “Donut Tread On Me” Ruck! We will leave CFDNR at 8:00am Making our way south to the first destination, Lamar’s Donuts. The next stop on this glorious walk will be Krispy Kreme Donuts.

Freedom WOD Classes Warm Up: 10 Mins 2:00 Row then 2 rounds 10 scap pull ups 10 kip swings 5 knee raises 10 push ups 10 KB DLs 10 KB swings Strength:  Week “C” No Strength this week Metcon: 30 mins “Gung Ho” Deck of Death Hearts – push-ups Diamonds – KB Sumo DL high

Best Of NoCo Voting Is Live! We will soon have QR Codes throughout the gym to make it easy for you to cast your vote. We will also be including QR Codes for all of our CFDNR athletes that have businesses on the ballot! Please take the extra few mins to give a vote for

Freedom WOD Classes Warm Up: 12 Mins 2 rounds :30 single unders 10 scap pull ups 10 kip swings :30 hand stand hold 5 push ups 10 RDLs :30 Double Under attempts 5 pull ups Strength:   Week “C” No Strength this week Metcon: 30 Min Cap   “Bradshaw” 30 min time cap 10 rounds for time

It’s the week leading up to the 4th of July! What better way to kick it off than a G.I. Joe Themed week of wods! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds :30 hollow rocks 8 push ups 10 box step ups 10 alt DB DL 10 alt DB high pull 10 alt