Classes are capping out lately, so make sure you are signing up early to reserve your spot in your desired class time Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Run 10 Hang Power Cleans 10 Mountain Climbers Then 90 Sec /side Samson Stretch Mobility: Perform mobility between strength sets Strength: 8

Did you know a monthly InBody scan can help your track you progress and keep you focused on your goals. Get signed up for the $15.00 monthly auto pay InBody Scan. Exclusive for CFDNR members only, thats 1 scan per month for $15.00! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 7 KB Deadlift

Congratulations To Bill Cliff And His Wife. There amazing new addition was born on Friday 10/12/20! We are still waiting on more details boy or girl and name. But we will keep everyone updated as we hear!    Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Row, 500 m Bike 10 Steps

Today is your last chance to order a Halloween shit, tank or hoodie. Use the I-pad at the front desk to make your order. Freedom WOD Classes Warm Up: 5 Mins 400 M Run 20 Banded Pull Aparts 15 Banded Tricep Ext 10 Hand Release Push Ups Mobility: Perform mobility between strength sets Strength: 12

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