This is, the last week to get points for the February Attendance Challenge. 1 point for signing up/showing up to class on time 1 point for writing your name and score/time on the white board 1 point for a daily social media post using #CFDNR4Life. Extra Credit points 9 additional extra credit points by attending

The new 12 week strength cycle starts today! Time to start thinking about a new wardrobe cause you’re going to get swole.. Freedom WOD Classes Warm Up: 5 Mins 3 rounds Unloaded barbell or PVC 6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance) 25 Double Unders or Attempts Strength:

Everyday is beach season!!! See y’all next week. Freedom WOD Classes Warm Up: 7 Mins 2:00 Hip & Ankle Opener 20 Back Squats 10 Power Snatch 10 Kip Swings 200 M Row / .3 Bike Strength: 12 mins – Compare to 12/13/19 2:00 M.E Back Squat (135/95 or 50% 1RM) Core: 3:00 M.E Sit Ups

Happy Birthday Vanessa! Thank you for making this place tick and being the most bad ass sister-in-law (and wife….) ever! Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 15 Banded Y’s 15 Banded T’s 10 PVC Pass Throughs 10 KB Swings 10 Push Ups Mobility: 4 Mins 2:00 / Side Roll Lats Strength: 12

Freedom WOD Classes Warm Up: 8 Mins 4 Inchworms Then 2 Rounds: 10 Cal Bike / Row 20 Air Squats 10 KB DL 3 Jefferson Curls Conditioning: 12 Mins 10 Minute Shuttle Run Wall to Wall (N-S-N) Or 1 Mile Jog – weather dependent Mobility: 6 Mins 6 Mins LAX Roll Legs (Quads/Glutes or Hamstrings)

The floater workout has been released for Barbells & Badges! Freedom WOD Classes Warm Up: 8 mins 3 / Side Over Unders Then 2 Rounds: 10 PVC Pass Throughs 15 Banded Pull Aparts 5 Muscle Cleans 5 Power Cleans 5 Front Squats Mobility: 6 Mins Rack Position Focus 2:00 / Side Lat or Tricep Smash