We are very proud to have the Colorado State Crew Team as part of the CFDNR! Freedom WOD Classes Warm Up: 15-12-9 Strict Press Unloaded Bar Pendlay Rows Unloaded Bar Movement of the Week: Lax Ball 2 min per side Scapula/Thoracic Drill Strength: 3×3 Split Jerk Strict Press at 55% of Strict press 1RM Split

Thayer and Jolene CFDNR February Athlete’s of the Month! Freedom WOD Classes Warm Up: Hollow/Arch holds Movement of the Week: Lax Ball 2 min per side Scapula/Thoracic Drill Strength: Thats right no Burpees today 5 Min EMOM Pull Ups 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: Tabata 45/15, 4 mins/4 rounds at one station before moving to

Job well done Brandon Nazzise and Lindsey Herrera for representing CFDNR at the Bumper Plate Date competition this past weekend! Freedom WOD Classes Warm Up: 3 Rounds 6 DB/KB DeadLift (3 per leg/arm) 6 DB/KB Power Snatch (3 per leg/arm) 6 DB/KB Over Lunge (3 per leg/arm) Movement of the Week: Lax Ball 2 min

Texas Gov. Greg Abbott declared Feb. 2 as “Chris Kyle Day” Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and

Standing Desk Nation will be setting up a booth on March 4th for our Saturday night lights 17.2 Open wod. They are also providing 3 copies of “Deskbound” by Kelly Starrett to raffle off. To be part of the raffle you must sign up for the 2017 CF Open. Freedom WOD Classes Warm Up: 3

February 2016 Athletes of the Month