Happy Fran-Kenstein Halloween!! We’ve also opened up the 5:20 p.m class today and Saturday’s class. Have a great workout and fun/safe weekend! Freedom WOD Classes Warm Up: 20 Mins 10 Shuttle Runs down and back 2:00 / Side LAX Roll Glutes 1:30 / Side LAX Rotator Cuff / Lat 2:00 Squat Therapy – hold onto

Saturday 11/14 we will be doing our annual Hero Workout for Veterans Day at the 9:00 a.m class! “Chad” 1000 Step Ups For Time This year, our community will be honoring one of our own: Frederick Gerber, husband to Carrie Alexander and father to Simone Gerber. Frederick was a Colonel in the U.S. Army Medical

Freedom WOD Classes Warm Up: 8 mins 10 Burpees 2 Rounds: 10 Deadlifts 10 Clean High Pulls 10 Power Cleans 10 Ring Rows Strength: 23 Mins Week “A” On a 23:00 Clock 5:00 Warm Up Then Every 3:00 perform 1 set of 3 x 4 Deadlifts – Singles @62-72-77% 3 x 3-2-1 Power Clean –

Freedom WOD Classes Warm Up: 8 Mins  2:00 Bike 10 Scap Push Ups :30 HS Hold 1:00 Bike 10 Push Ups 5 HSPU 5 Strict Press Strength: 21 Mins Week “A” 5:00 to warm up Strict Press and Bench Press Then Every 4:00 x 4 Rounds Perform 4 Strict Press 72% 1RM + 8 Bench

Thank you for celebrating CF DNR’s 13th Anniversary! Congratulations to Nathan for winning the lulu lemon prize for best costume and Matheus for taking the Double Pot Dice Game. Jay.. You almost had it!! Finally, welcome to Coach Brody’s 3 week program! Freedom WOD Classes Warm Up 12 Mins 2:00 Row 1:00 Rig Assisted Squat

Find all Halloween Party details on the FB Event – Click Here!! Saturday October 24th at 6:00 p.m Corn Hole and Ladder Golf Tournaments $100 for 1st place – $40 for 2nd place $10 per person (for both games) with cash prizes for top two teams in each Bring 8 $1 bills for “THE DICE