Warm Up (4 Mins) 2 Rounds :30 of each Air Squats Push Ups Flutter Kicks Burpees Metcon (20 Mins) 5 Rounds Min1: Bike for Cals Min2: Row for Cals Min3: 10 M Shuttle Run Min4: Rest *Perform round 1 @ 80% effort and try to maintain cals/shuttles for duration of workout

Hooligans, Lucas Richmond will be at CFDNR today at 5:10pm to present the $500.00 gift card  for having the most teams signed up for Project Up Lift. We would love to have everyone here for it! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Banded Rows 2 Wall

Warm Up (5 Mins) 5 KB Jefferson Curls Then 2 Rounds: 10 KB DL 10 KB SDLHP 10 KBS Then 1 Min M.E Burpees Metcon (18 Mins) 4 Rounds of 3 Min AMRAP 10 Russian KBS 15 KB DL 15 Jumping Pull Ups Rest 2 Mins Between AMRAPs

Congrats to Marc and Martha our CFDNR athletes of the month!  Freedom WOD Classes Warm Up: 4 mins 2 Rounds 30 Sec at each movement (This is not for Max reps, keep it slow and controlled) Banded pull aparts from high to low https://www.youtube.com/watch?v=JObYtU7Y7ag&t=252s Barbell Push Press Barbell SDLHP 30 Sec Rest Mobility: 60 Sec Lax

Warm Up / Interval Row (8 Mins) 4 Round Rotating Tabata (:20/:10) Air Squats Jumping Jacks Then Row: 2 Mins @ warm up pace Then 4 Rounds :30 Sprint :30 Recovery Row Metcon (14 Mins) 14 Min EMOM Odd: Row 175/140 M Even: 10-15 Wallballs

We have 8 athletes competing at this years Turkey Challenge! Its going to be another great competitions full of CFDNR on and off the field. Freedom WOD Class Warm Up: 5 mins High Knees Butt Kicks Floor sweepers 10 Kipping swings 10 Torso Circles 10 Banded Victory Pulls Mobility: 5 mins Lax Ball Hips and