Happy Bday to Kaylee Hill 10/14 and Sheila Dye 10/15! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10/side Single Leg KB DL  10 Goblet Squats 5 Spealler Rolls Then 1 Min /side Samson Stretch Mobility: Perform mobility between strength sets Strength: 12-15 Mins (De-load Week) Deadlift 90% + 10lbs of your 1RM to calculate

Nutrition Challenge Winners Will Be Announced Today On FB and IG! Freedom WOD Classes Warm Up: 5 Mins 2 Min Double Under Practice  30 Sec Hollow Hold 3 Strict Pull Ups 3 Kipping Swings 3 Kipping Pull Ups 2 Min Bike, Row or Ski Erg Strength: 8 Mins (De-load Week) Rotating 1/2 Tabata 20/10 (4

18 Days Till Halloween! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Box Step Ups 10 Alt Single Arm KB Swings 5 / Arm Single Arm KB Push Press Mobility: Perform mobility between strength sets Strength: 12-15 Mins (De-load Week) Strict Press 90% + 5lbs of your 1RM to calculate load 40% X 5

A Tribute to Jaxson written by his Dad, Tyler Jordan. Every number means something… “Jaxon” 5 rounds + 3 min AMRAP= 5y 3m old 5 PJ/23 HC = May 23, BDay 8 BS/26 SU = Aug 26, Last Day The 1 mile run = The 1 mile lap we would walk every day he came

Dr. Dr. Vals Johnson’s last day at CFDNR is today… Vals very first class was July 7th of 2014 and she was late to this class. She has been with CFDNR for 6 years, 3 months and two days attended 672 total classes thats 555.67 hours of CrossFit. She was late 671 out of 672.

 Throw Back Thirsty Trap Thick Thigh Thursday! The four original Hooligans brought to you via steel plates and duct taped bars, full heads of hair, shit form, blood, sweat and heart for days! This is where it started, CFDNR doesn’t exist without this. Thank you Kyle Knapp, Kale Creech, and Drew Lyneis for helping to