Please Note: We will be closing early on Thursday to take the coaches out for an appreciation dinner! 5:20 and 6:20pm classes are canceled on 1/30  Freedom WOD Classes Warm Up: 5 Mins 3 round rotating Tabata (:20/:10) Scap Pulls Air Squats Pull Ups Medball Cleans * Quality over Quantity * 5 min hip/shoulder mobility

Freedom WOD Class Warm up: 10 Mins 2 Rounds 10 Barbell Snatch 10 Snatch Balance 10 American KB Swings 5 Burpees Strength: 4 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets): Snatch *Set 1 = 2 reps @ 80% *Set 2 = 2 reps @ 85%

We are one week out from the In-house Olympic lifting meet! Make sure you register up via the sign up sheet at the front desk and declare your Snatch and Clean&Jerk weights. There is no charge or fee to participate! Just a bunch of people hitting new PR’s after a fun 12 week Oly Program!

Kody and Kyle and the enter CFDNR family are sad to say Coach Cassandra will be moving to the Denver area in Feb. January will be her last month of coaching. That said she will still be a team captain for the CF Open and throwing down with us each week! Cass, we miss you

Freedom WOD Classes Warm Up: 5 mins  1:30/side Lax ball rotator cuff 1:30/side Lax ball glute 2 Rounds unloaded BB: 10 strict press 10 jerks 10 thrusters Strength: 5 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets): Split Jerk *Set 1 = 2 reps @ 65%

Sign Up Sheets Are Finally At The Front Desk For The In-house Olympic Meet And The DNR 2025 Open! Freedom WOD Classes Warm Up 8 Mins 2 min Double Under Practice Then 2 Rounds: 8 Kip Swings 8 Deficit pushups 8 Jump Squats Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Hollow Rocks