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!

This week and next week we are re-testing those 1 RM! Freedom WOD Classes Warm Up: 15 Banded Pass Throughs 3 Rounds  9 Snatch Grip Deadlift 6 Hang Power Snatch 3 Overhead Squat 90 Sec /leg Samson Stretch Mobility: 90 sec /side Lax Roll Shoulders 90 /side Lax Roll Lats Strength: 20 Mins MAX OUT WEEK!

Today is USAF Captain Blake Page’s (aka April ATOM) last day with CFDNR.. He is moving to Arizona and we wish him all the best. Todays WOD is the bench mark wod know as “Air Force” and its dedicated to you sir, we hope you enjoy it! I think Boyz II Men said it best