Hooligans For Life!  Freedom WOD Classes Warm Up: 5 Mins 5 min Circuit 10 Russian Twist 15/10 plate 10 bands or plates “I”  “I” “Y” 10 bands or plates “Y” 10 bands 90/90 or plates Cuban Rotations 5 Burpees Mobility: 90 sec /side Lax Roll Chest 90 sec /side Tricep Smash Strength: 16 Mins MAX OUT

Did you know Val Johnson grew and hand delivered one billion stem cells to Africa for Jabu the elephant, who had a stem cell treatment to treat his osteoarthritis? Thats right…. Val isn’t just a bad ass in the gym but travels the world helping amazing animals live a better life! Freedom WOD Classes Warm

Happy 21st Birthday to this amazing young man. We hope you have a great day and even better year. Keep up the hard work and thank you for being part of the CFDNR Hooligan family!  Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 200 M Row 10 Hang Power Clean 10 Front Squats

19.5 will not leave us smiling like Marc. But…here we go anyways. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Banded Press 10 Banded Goodmornings 10 Banded High Pulls 30 Plate Jumps Strength: 10 Mins 3 Rounds on the 2:00 12-15 HSPU (Work kipping technique and balance, otherwise hardest to easiet) *Try to

Can’t wait to see what all our Hooligans can accomplish this week during 19.4! Freedom WOD Classes Warm Up: 6 Mins 3 Rounds: 5 Clean DL 5 Hang Clean High Pulls 5 Power Cleans 5 V-Ups / Heel Taps Strength: 12 Mins 8 Minute “Pacing” EMOM: Odd: 6 Cleans @70% – Perform 1 Rep Roughly

Lets all take more than a minute to recognize Vita for being a front runner for Athlete of the YEAR! She has lost over 80 lbs since July (first picture)! Vita has been with us since July of 2015 and has always put in amazing effort while inside the walls of DNR and with that,