ATTENTION: Our normally scheduled DNR outing for June has been canceled due to scheduling conflicts aka nephew graduation. The Next CFDNR Outing/Event: 🍩🇺🇸🐍 Donut Tread On Me (Donut Ruck) 🐍🇺🇸🍩 When: Saturday July 4th at 8:00am Where: Starting at CFDNR we will ruck (walk with weighted packs) to several of the donut shops around Fort

Happy Killdozer day! “I was always willing to be reasonable until I had to be unreasonable. Sometimes reasonable men must do unreasonable things” ~Marvin Heemeyer Saturday Team Fun! Freedom WOD Classes Metcon:  In Teams Of 3 “KillDozer” 6 Rounds You Go, I Go. Complete a full round before switching 50 M Sled (25m down 25m

Freedom WOD Classes Warm Up 10Mins  1:00 /side Lax Ball Shoulder/Chest 1:00 /side Lax Ball Shoulder/Lats 2 Rounds 10 Scap Pulls 10 Kipping Swings 10 Deadlifts 8 Hang Clean High Pulls 6 Hang Power Cleans Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash (focus on the upper part of the quad/hip) then 1 Min Row 30 Sec Plank 1 Min Row or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min Row 30 Sec Sit Ups  Strength: 8 Mins 2 Rounds Tabata 45/15 45 Mountain

May’s DNR Devoted Club! Great Job To All The Athletes That Hit 15+ Classes Over The Month Of May! If You Average 45+ Classes Over the Quarter You Get Entered Into A Drawing For A Free Pair Of Custom Nike Metcons! June Is The Last Month Of Q2. Make Sure You Are Signing Up &

Snatch and Run! Freedom WOD Classes Warm Up 7 Mins Toe walks (down and back) Heel walks (down and back) Walking High Kicks (down and back) Floor sweepers (down and back) Butt kickers (down and back) High knees (down and back) A Skip N-S-N – Video B Skip N-S-N – Video Single Leg Broad Jump