Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 5 Hang Power Cleans 5 V-ups 5 Broad Jumps 5 Burpees Mobility: 3 Mins /Side Quad Smash 60 Sec /Side Calf Smash Strength: 15 Mins 5 Mins to Work up to a Heavy 2RM Clean Then: 3×5 Drop Sets at 75% of above 2RM weight Metcon

Starting June 25th every Tuesdays and Thursday we will be running a full on Barbell club class at 6:20pm. Have questions? Ask Coach Kyle or Kody for more details. Freedom WOD Classes Warm Up: 5 Mins 2 Rounds Row 150 M 10 Deadlift 8 Kipping Swings Then 1 min /side Samson Strength: 20 Mins MAX

Keep the bell ringin’! (Ring ding dong Ring-a-ding ding ding dong) Keep the bell ringin’! (Ring ding dong Ring-a-ding ding ding dong) This bell has gotten a lot of use the last week and we are loving it!  Photo Credit: Darryll Wolnik Freedom WOD Classes Warm Up: 5 Mins Partner Wall Ball Warm Up Mobility: 2

Starting June 25th CFDNR will be running its Brother Bro’s Barbell club program as a class every Tuesday and Thursday at 6:20pm! We will still have a CrossFit Class at 6:20pm as well. Please ask Kody or Kyle for more details if you are interested.  Freedom WOD Classes Warm Up: 4 Min Circuit for Quality:

Congratulations to Sam for being our June Athlete Of The Month!  Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 KB SDLHP 10 bands or plates “W” 10 bands or plates “Y”/victory pulls 10 bands 90/90 or plates Cuban Rotations 5 Burpees Mobility: 90 sec /side Lax Roll Chest 90 sec /side Tricep Smash

KidFit is in full swing from 11:00-12:00. If you happen to see any of the little hooligans putting in work make sure you give them a high five! Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 200 M Run 10 Front Squats 6 Single Leg Broad Jump Strength: 16 Mins MAX OUT WEEK!