Reminder that we will be closing early today to take all of the coaches out for dinner. 5:20 p.m will be the last class of the night. Stay fit Hooligans Freedom WOD Classes Warm Up: 6 Mins 3 Inchworms 10 / Side KB Bottoms Up Presses 10 Push Ups 1:00 Jump Rope 200 M Run

Best smile in the gym?! Definitely in the running Nate! Freedom WOD Classes 0:00-8:00 5 Squat Cleans 10 Front Squats w/ 2 sec pause 5 Split Jerks 1:30 T-Spine Roll – #10 plate overhead 1:00 / Side Samson 9:00 – 14:00: Technique High Hang Squat Clean (click for video) 15:00 – 21:00 3 x 4

“Still Holding!” Freedom WOD Classes Warm Up: 3 Mins 30 Banded Pull Aparts 10 Negative Push Ups (3 sec down) 30 Banded Pull Aparts Gynastics Skills: 12 Mins Ring Support Iron Cross Progressions  – Video (ring support must be stable) Or Skin the Cats Core: 6 Mins – 3 Round Rotating Tabata :45/:15 Barbell Floor

Jonathan reppin’ a DNR bro tank with a 1st place finish for his team this weekend at a volleyball tourney! Way to work brother man! Warm Up / Strength: 0:00-5:00 1:00 Hip / Ankle Opener 10 Power Snatch 10 OHS 20 Banded Pass Throughs 5 Inchworms 6:00 – 11:00: Technique High Hang Squat Snatch (click

We have a few local competitions coming up! CF DNR – The Rocky Mountain Throwdown – Teams of 2 (1 Female / 1 Male). Cost = $150. All 3 Qualifier Workouts Are Now Posted. Top Team Wins $500 and we are looking for as many volunteers as possible even if it’s only for 1/2 the

The City Park BBQ FaceBook Event is live! Please respond and let us know if you’ll be bringing any games or side dishes. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 3 Inchworms 10 RDLs 20 Banded Pull Aparts 10 Strict Press Mobility: 8 Mins 2 Min / Side Roll Hamstrings 2Min / Side