CSU Crew Team is back in the house every Tuesday and Thursday for dry-land training!  Freedom WOD Classes Warm Up: 10 mins 400 M Run 3 Rounds  10 Pendaly rows 5 Burpee Broad Jump 8 Hollow Kipping Swings Mobility: 10 mins 90 sec /side Bar Smash Biceps 90 sec /side Lax Ball smash Chest

Warm Up (7 Mins) 5 Min Circuit for Quality: 5 / Leg Lunges 5 / Arm Alternating DB Curls 3 Inchworms :20 HS Hold Then: 1 Min Samson Stretch / Side Metcon (15 Mins)  15 Min Partner AMRAP: 20 Cal Bike 30 KB Swings *Alternate with partner as desired

Don’t forget to RSVP to the Holliday party on 12/8/18 via the FB event page. This is a pot luck style party so let everyone know what you are bringing. Also there is a white elephant gift exchange that is to much fun! The rules: buy a gift of $10-20.00 if it is not appropriate

Warm Up (6 Mins) 2 Rounds 10 Tricep Ext. 10 Lat Press Downs 10 DB Lateral Raises 8 Hanging Knee Raises 8 Burpees Metcon (16 Mins)  4 Round Rotating Tabata :45/:15 HSPU V-Ups Wallball Sit Ups Jump Ropes

MBS Turkey Challenge Competition is this weekend and we have 9 athletes competing. It is a two day comp (Saturday and Sunday) so if you get the chance, try and get down to support your CFDNR family! Last year we had one of the biggest cheering sections.. lets do it again! Freedom WOD Classes Warm

Warm Up (4 Mins) 5 KB Jefferson Curls Then 2 Rounds: 10 Russian KBS 3 Over Unders / Side 8 X-Band Walks / Side Metcon (18 Min Cap)  30-20-10 Alternating DB Snatch Ring Rows Cal Row