That time when CFDNR took over Water World! Warm Up: 10 mins 250 Row 25 M High Low Walks 10 T-2-B 15 Hollow Rocks 20 Superman Mobility: 8 min Lax Ball TFL and Hip Flexors Strength: 8 Min ½ Tabata 20/10 (this will be 8 mins long) Forearm Plank Hops Forearm Plank Runners Frog Kicks

      Starting this Saturday from 10:00-11:00am we are programing Saturday team/partner wods. There is still open gym durning this time as well.  Warm Up 10 min 2 Rounds 200 M Run w/MB 10 MB DL 10 Burpee over MB Mobility: 5 mins KB Calf Crush 2 mins per leg Strength: 15 Mins 3×8 Super

Happy 18th Birthday to this beautiful young lady Miss Mariah Knapp. We hope its the best one yet! Lots of Love from your Uncle Kody and Kyle   Warm Up 10 mins 100 Double Unders for time Then: 3 rounds 5 Inch warm 10 Squat Jumps 10 PVC Pass-throughs Mobility: 12 mins Barbell Crush Quads

Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!! http://firekracker5k.com/   Warm Up 5 Mins 3 Rounds of Cindy Mobility: Lax ball scaps 2 min per side Strength: 15 mins 3×8 Super Sets Climbing Strict Press DB Lateral Raise Metcon: 12 mins 4 Rounds w/3 mins

These three ladies competed in the Cherry Creek Triple Threat Pro Division on Sunday. They placed 4th and were 1 point from 3rd place!  Warm Up: 250 Row 10 Push Ups 15 MB Cleans Mobility: Tricep Barbell Crush 2 mins per arm Strength: 12 mins 3×8 Giant sets climbing DB Alternating Bench Press https://www.youtube.com/watch?v=unuUEfH4Az4 DB

Warm Up: Pizza Boy Strength: Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups/Knee Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 40 Min cap 1600 M Run 300 Double Unders 75 Sit Ups 800 M Run 200 Double Unders 50 Sit Ups 400 M Run 100 Double Unders 25 Sit Ups Elite