Today will be the last “Hero WOD Monday” with Murph coming up this Friday & Saturday. Today’s workout holds a special place for us in a lot of ways and we couldn’t ask for a better day to do it. This afternoon, Allis from the Mckee Wellness Foundation will be presenting CF DNR with a

Freedom WOD Classes Warm Up: 7 mins 1:00 DU or Practice 10 Push Ups 20 Tricep Extensions 5 Hang Power Snatch 5 Power Snatch 1:00 / Side LAX Roll Chest Strength: 16 Mins 3 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between Sets Mobility: 7

Freedom WOD Classes Warm Up: 7 mins 200 M Run 10 PVC Pass Throughs 20 Band Pull Aparts 10 Cuban Presses- Video 10 Push Ups 200 M Run Strength: 18 Mins On an 18:00 Clock: 10 Min EMOM 5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest* 5 Rounds of:

Pride WOD Social registration is open! Register on Mindbody or you can access the link via the FB event page. The image above will be the design for the shirts which are included in the registration cost, however shirts will not be ready the day of the event. Freedom WOD Classes Warm Up: 6 mins

Freedom WOD Classes Warm Up: 6 mins 3:00 Row/Bike 15 Sit Ups 10 Hang Power Cleans 10 Power Cleans Mobility: 10 Mins 2:00 / Side Couch Stretch 2:00 Wall Splits (feet up the wall) 2:00 / Side Pigeon Stretch Strength: 8 Mins 4 Round Rotating Tabata :20/:10 MB Russian Twists MB “ABC” Plank (forearms on

NOTE: Masks are no longer required but are still encouraged by the state for those not vaccinated. U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds