Warm Up: 4 Mins 3 Rounds 10 Squats w/ pause 8 Slow Push Ups 6 Slow Ring Rows Metcon Intervals: 20 Mins 20 second M.E / 40 second rest and rotate Bike DB Push Press Row Burpee Broad Jumps 30 second M.E / 30 second rest and rotate Bike DB Push Press Row Burpee Broad

Well, we never won a game… But when you have the best looking people on the field, a bad ass photographer, a bond you can’t describe and call yourself a CFDNR Hooligan, you never truly lose. “We never gonna lay down, we ain’t goin nowhere, you can come and give a try Our bond is our

Warm Up: 4 Mins 30 Seconds Of Each: Jumping Jacks In Place High Knees Arm Circles Burpees Mountain Climbers Inchworm Samson Stretch Push Ups Core Development: 6 Mins 4 Round Tabata (20:10) Strict Hanging Knee Raises Side Crunch Heel Taps Plank (Pick Challenging Variations: hold an arm or leg off the floor, etc) Metcon: 14

Don’t forget to place your order for this years Murph Shirt. Mens “bro’ tanks are available as well as unisex tee shirts and ladies muscle tanks. The cost is $20.00 per and the order sheet is at the check in desk, you have till middle of next week to place your order.  Freedom WOD Class

Warm Up: 5 Mins Complete all of the following 30 Second Bear Crawl 10 Hip Circles Each Direction 30 Second Broad Jump Squats 10 Hip Abductions 30 Second Moutain Climbers 10 Hip “Super dog” Hip Development: 5 Mins 5 Min AMRAP 8/leg Lateral Lunges 8/leg Russian Step Ups 8/leg Bulgarian Squats Metcon: 14 Min Cap

Great movie with a great community! In total we had 30 CFDNR super hero’s show up for Avengers Infinity Wars.. We can’t wait for the next DNR outing! Freedom WOD Class Warm Up: 3 Rounds  12 KB RDL 10 Kipping Swings 8 V-Ups or Tuck Ups Mobility: 14 mins 3 Min per side Quad Smash 90