Pre-order your T-shirt (heather gray), Racerback Tank (heather gray), 3/4 sleeve (heather gray/black sleeves), and/or Hoodie (gray or black).  Sign-up list is on the I-pad at the front desk.  Freedom WOD Classes Warm Up: 10 mins Row 250 Then 12-9-6 Med Ball Cleans 30 Sec Hollow Hold Mobility: 10 mins Partner Smash Triceps 60-90 sec

Warm Up (6 Mins) 2 Rounds – :30 of each 10 M Shuttle Run Burpees Inchworms Mountain Climbers Push Ups Flutter Kicks Metcon (16 Min Cap)  3 Rounds For Time: 20-15-10 Dips 40-30-20 Sit Ups 400 M Run

Beyond amazed with the group of athletes that call CFDNR home. To the athletes that competed and those that came out to support them, Kyle and I would like to say Thank You, from the bottom of our hearts! With out a doubt DNR left its mark this weekend at the 2018 MBS Turkey Challenge.

Warm Up (4 Mins) :30 / Side X-Band Walk :30 Sq Jump :30 V Ups :30 Burpees :30 / Side Samson Shoulder Strength (4 Min Cap) 30 HSPU 15 Min EMOM (15 Mins)  Min 1: Bike Cals (13/10) Min 2: Burpees (14/11/8 pick your #) Min 3: 15 Weighted Squats (Goblet, Plate, DB, etc)

The 2018 Turkey Challenge is this weekend in Superior at The Sport Stable! Check out the heat times for all of our athletes and if you can, make it down there to support and cheer them on. Way to represent, DNR Hooligans!!  Freedom WOD Classe: Warm Up: 5 Min Plate Warm Up Mobility: 8 mins

Warm Up (6 Mins) 2 Rounds 10 Banded Victory Pulls 10 Banded Rows 10 Air Squats w/ 2 sec pause 10 Push Ups 10 PVC Pass Throughs Row Intervals (5 Mins) 5 Rounds – :20 Sprint / :40 Easy Metcon (12 Mins)  4 Min M.E MB Cleans 4 Min M.E DB Push Press 4 Min