As we spoke this year was going to be one for the history books, so thank you to everyone that came out to help us celebrate CFDNR’s 5th year Anniversary and 8th Annual Halloween WOD!  Congrats to Nathan Trujillo  for winning the best dressed contest taking home the $50.00 gift card from this year’s sponsor

Warm Up (5 Mins) 3 Rounds: 2 Manmakers 12 Banded Reverse Flies 20 Jump Ropes Metcon (20 Mins) 3 Rounds: 90 Second M.E at Each: Manmakers Jump Rope Sit Ups Bike for Cals Rest 1 Min

You aren’t going to want to miss out on this years Halloween Wod! Everyone will be talking about this come Monday and believe us, you will want to be on the “I was there for that” side of things! WE ARE GOING BIG ON OUR 5th Anniversary WOD with the help of a very special

Warm Up (4 Mins) 2 Rounds: 30 Seconds at Each Manmakers (only 1 push up) Mountain Climbers Burpees Plank Mobility (5 Mins) 90 Second / Side Barbell Smash Tricep 1 Min / Side Barbell Smash Chest Metcon (14 Mins) For Max Reps: 2 Min M.E Ring Rows 2 Min M.E Ball Slams 2 Min M.E

Who can guess the name of this bad ass dude? Freedom WOD Classes Warm Up 6 mins 200 M Run 2 Rounds 5 /side Single Leg KB RDL 7 Kip Swings 9 Banded Good Morning 11 Banded “W” Slow and controlled Mobility: 10 min 60 sec per leg partner hamstring smash 60 sec per leg

Warm Up (6 Mins) PVC Warm Up Then 3 Minute Square Cone Shuttle Metcon (15 Mins) 15 Min AMRAP 5 HSPU 7 Dips 9 Box Jumps / Step Ups 1 Min 10 M Side Shuttles