Warm Up: 5 Mins Complete all of the following 30 Second Bear Crawl 10 Hip Circles Each Direction 30 Second Broad Jump Squats 10 Hip Abductions 30 Second Moutain Climbers 10 Hip “Super dog” Hip Development: 5 Mins 5 Min AMRAP 8/leg Lateral Lunges 8/leg Russian Step Ups 8/leg Bulgarian Squats Metcon: 14 Min Cap

Great movie with a great community! In total we had 30 CFDNR super hero’s show up for Avengers Infinity Wars.. We can’t wait for the next DNR outing! Freedom WOD Class Warm Up: 3 Rounds  12 KB RDL 10 Kipping Swings 8 V-Ups or Tuck Ups Mobility: 14 mins 3 Min per side Quad Smash 90

May 2018 Athlete of the Month

Warm Up: 5 Mins 3 Rounds 7 Ring Rows 7 Burpees 7 Pause Squats Shoulder Development: 5 Mins 5 Min AMRAP For Quality: 15 Bent Over DB Reverse Flies 15 Banded Rows 10 Wall Glides Metcon: 14 Min Cap 4 Rounds For Time: 200 M Run 3 Wall Walks 6 Strict Pull Ups 9 DB

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents

Warm Up: 5 Mins 3 Rounds 5 DB Hang Power Cleans 10 Anchored T2B 5 Push Ups (3-5 second negative) Core Development: 5 Mins 4 Rounds 20 Second Flutter Kicks 20 Second Reverse Crunches 20 Second Plank 20 Second Rest Metcon: 12 Min 12 Min EMOM: Odd: 45 second Burpee Box Jump Overs Even: 12