Happy BDay Andrew Stewart aka the huge guy that screams at the bar!!  Freedom WOD Classes Warm Up: 10 mins 12-9-6 Med Ball Cleans 30 Sec Hollow Hold Banded Good Mornings Mobility: 10 mins 2 Min /side T-Spin Shoulder Drill 90 Sec /side Banded Hip Stretch Strength: 6 mins Rotating 1/2 Tabata Anchor Point

Warm Up (4 Mins) 2 Rounds 10 / Side KB Bottoms Up Press 15 Plate Jumps 15 Banded Victories Mobility: 6 Mins 2 Min / Side KB Roll Calfs Then :45 Calf Stretch / Side Metcon: 15 Mins 14 Min EMOM Odd: 15 DB Push Press Even: 50 DU / 75 Singles

Another great weekend of competitions for the CFDNR Hooligans! Both CFDNR teams did amazing and of course we had the best cheering section! Congrats to Marie and Cole for taking the 1st place for the 3rd year in a row!  If you haven’t remeasured for the end of Curlvember do so and lets see those

Warm Up (6 Mins) 6 Min Circuit for Quality: 10 / Side X-Band Walk 15 Hip Bridges 10 / Side Donkey Kicks 150 M Row Metcon: 15 Mins 5 Rounds of 2:30 AMRAP 12 Goblet Squats 10 Burpees Over Rower Then Max Cal Row til 2:30 :30 Rest

December 2018 Athlete of the Month

We have two teams competing in the Jingle all the weights comp at Fort Collins CrossFit on Saturday. Try and get out to support your fellow CFDNR Hooligans let bring the noise! Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds  6 SDLHP with unloaded barbell 6 Hang Power Clean 6 Single