Trying to decide if you should do more sit up? Well…. you should! Freedom WOD Classes Warm Up (5 Mins) 250 Row, 200 M Run, 200 Ski or .3 Bike Then 2 Rounds w/unloaded bar 4 Olympic Deadlift 4 Hang Power Cleans 4 Front Squats Strength: 8 Mins Clean (this is ran as a group

Vets4Life presents the first in an ongoing Health and Wellness Workshop Series. The series will offer integrative workshops that are part informative seminar (topics vary) and part activity. Light refreshments will be provided. COST *Veterans-FREE (includes scan) *Veterans immediate family member or guest- FREE (does not include scan. Scan can be added for a $20

Congratulations to Matheus Sathler and Matt Levy on their recent marriage! Freedom WOD Classes Warm Up: East – West High Knees Butt Kicks Floor Sweepers Then 2 Rounds 12 Banded 90/90 9 Hang Power Clean and Jerk Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split

Last Friday’s Boy & Brews and Ladies Wine Down Night was a huge success. Thank you to everyone that made it out. So amazing see how strong the CFDNR community is! Freedom WOD Classes Warm Up: 5 Mins 400 M Run 20 Push Ups 12 Box Step Ups Mobility: 10 mins 3 min /leg Quads

Sit Ups for Pups March Monthly Challenge #barbellsforbullies #asmanyrescuesaspossible #situpsforpups Us the Ipad at the front desk to log your sit ups each day. Barbells For Bullies and ABMAT team up to raise awareness for shelter overpopulation, bully breeds The goal is to collectively do at least 1.2 million sit ups as a fitness community in the

Who is going to win the attendance challenge? Get your extra credit point in while you still can! Freedom WOD Classes Warm Up (5 Mins) 2 Rounds 5 MB Cleans 10 Banded Pass Through 10 Spealler Rolls Then 3 Mins of Chest and or Tricep smashing Strength: 8 Mins Clean (this is ran as a