Warm Up: 5 Mins 2 Rounds or 5 Mins 10 Hip Circles / Leg 10 Hip Abduction / Leg 10 Glute Kickbacks / Side Hip / Leg Development: 5 Min 5 Minute Circuit 10-15 Banded Glute Kick Backs / Side 10 / Side X Band Walks 10 / Side Weighted Lunges Metcon: 15 Mins 3

Hooligans we are days away from the Free PPT Seminar! Again this is Free for everybody, share with your friends. Please see the FB event page, RSVP to it then share it for your friends to see.  Warm Up 5 Mins 3 Rounds “Cindy” Strength: 8 Mins 4 Round Partner Row Intervals Alternate 200 M

Warm Up: 4 Mins Banded Shoulder Warm Up Shoulder Development: 6 Min 3 Rounds 10 Dips 10 Banded Rows 30 Second Banded T Metcon: 12 Mins 3 Minute Row For Cals 3 Minute Sit Ups 2 Minute Row For Cals 2 Minute Sit Ups 1 Minute Row For Cals 1 Minute Sit Ups

What did you do this weekend? Warm Up 10 Mins 3 Rounds 4 Burpee Broad Jumps 10 Steps /side X-Band Walk 20 Sec Handstand Hold or Plank 10 Anchor Point T-2-B Mobility: 9 mins 3 min /leg Quad Smash 90 sec /side lax ball Lats Strength: 15 Mins Back Squats  **90%  + 20 LBS** of your 1RM to

Warm Up: 4 Mins 2 Rounds 5 Jefferson Curls w/ KB 5 Inchworms 5 Burpees 3 / Side Over Unders Core Development: 6 Min 6 Mins or 3 Rounds 10 Strict Knee Above Waist -> TTB 15 GHD Hip Extension (Alternative = 20 Back Extensions From Floor or Med Ball) Metcon: 14 Mins 5 Rounds

One of the biggest complements a CFDNR Athlete can make, is by writing a great review. Let the world know how Awesome your gym is! A social media post giving some love is always great, but a heart felt review is even better, so if you haven’t writing a review on FB, Google, Yelp etc.