Today we celebrate the Marine Corps 245th Birthday by performing “Zimmerman” U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on Nov. 2, 2010, while conducting combat operations in Helmand Province,

Happy 31st Birthday to the one and only Coach Kyle! Freedom WOD Classes Warm Up: 5 Mins 500 M Bike or 250 Row 10  complex (Snatch Pull, Hang Power Snatch, OHSQ) 500 M Bike or 250 Row Strength: 12 Mins (De-load Week) Back Squat 90% + 20lbs of your 1RM to calculate load 40% X 5 50%

Guess What Day It Is?…. Flex Friday! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 8 Push Ups with 2 Sec Pause at bottom 12 Barbell Bicep Curls 12 Bench or Floor Press 12 Banded Pull Aparts Mobility: Perform mobility between strength sets Strength: 15 Mins Bench Press **90%  + 10 LBS**  of your 1RM to

When you step into the gym today let go of the outside noise. Inside this gym we are not left or right, red or blue… we are CFDNR. So for the next hour you are here, lets enjoy each others company and sweat together because at CFDNR we are United IN Orange! Freedom WOD Classes

Mark it down and register for our In-House competition on 11/21! In-House Competition / Vets4Life Fundraiser Registration Freedom WOD Classes Warm Up: 5 Mins 200 Row 10 Alt Russian KB Swings 10 Strict Knee Raises 200 M Row 10 Banded Good-mornings 20 Sec Hollow Hold Mobility: Perform 5 Min mobility Hip and Quads after Core

Bring your weight vest! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 /side KB Bottoms Up Press 20 Banded Pull Aparts 30 Sec Handstand Hold or Plank Hold 200 M Run Mobility: Perform mobility between strength sets Strength: 15 Mins Strict Press **90%  + 10 LBS**  of your 1RM to calculate load 75% X