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

Freedom WOD Classes Warm Up: on an 20:00 clock 0:00-7:00 4:00 Circuit 20 Banded T’s 20 Banded Y’s 10 MB Clean + WB Then: Roll Glutes 90 sec / side 7:00 – 12:00: Technique Cluster Technique Mobility: 12:00-20:00 Athlete Choice Metcon: 25 Mins “Bear” 5 Rounds: 7 Unbroken Reps of the Following Complex: 1 Power

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 200 M Run :30 H.S Hold :30 Hollow Hold 10 Push Ups Gynastics Skills: 12 Mins Headstand / Handstand Practice Core: 6 Mins – 6 Round Rotating Tabata :20/:10 Spiderman Crunches Hanging L-Sit or L-tuck Holds (strict knee raises after failure) Metcon : 18 Min Cap

Welcome back to your weekly dose of Monday, FUNday! You gonna breathe today hahahahaha Warm Up / Strength: 0:00-7:00 10 / Side Leg Kicks Forward & Lateral 1:30 Hip and Ankle Opener 1:30 T-Spine Roll 10 Sotts Press (PVC or barbell) 10 Power Snatch 7:00 – 12:00: Technique Snatch Balance (click for video) 12:00 –