Team work makes the dream work. It’s so important to surround yourself with people who make you happy. People who make you laugh and who help you when you’re in need — people who genuinely care. They are the ones who are worth keeping in your life; everyone else is just passing through. Your environment

Create good habits for your kids at a young age by showing them that exercise and activity is just part of the normal daily routine and they will follow suit. Stay Tuned for our summer Kids CrossFit programs aka KidFit as well as possible speed and agility camps.  Freedom WOD Classes Warm Up: 5 Mins

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion,

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

As you all know we love our dogs at CFDNR they are part of the family! So lets see your K9 Hooligans best puppy pictures. Post them up on the CFDNR FB public page!  Freedom WOD Classes Warm Up: 5 Min Circuit for Quality: 5 Kipping Swings 5 /Arm Alternating DB Curls 10 Double Under

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