The NEW Tee’s and Tanks are in and ready for YOU! Freedom WOD Classes Warm Up: 21-15-9 Strict Press Unloaded Bar Pendlay Rows Unloaded Bar Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Max Effort Hand Stand Push Ups Metcon: 15 min cap 4 rounds

What an amazing effort CFDNR members have made to help those in need this holiday season! Almost all the ornaments have been pulled off of the tree. We have seen a lot of gifts come in! However if you have not yet brought in what you have purchased, then we would asked that you do

Freedom WOD Classes Warm Up: 9-6-3 Burpees Thrusters Unloaded Barbell Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Front Squats Metcon: 12 Min AMRAP 10 Wall Balls 20/14 10 Toes to Bar 25 Double Unders Elite Competition Class 1.  Conditioning “Wise Men” AMRAP 3: Macho

  Thank you to everyone that made it out to the CFDNR Christmas Party last night, it was to much fun! Great turnout, great food and great people make for one of the best nights we could ask for! Big Thanks Bre and Christine for capturing all the fun with there crazy photo skills. Graphic

Significant others, family members & kiddos are invited too! Don’t forget to post what you’re bringing for food. You can bring your drink of choice. The White Elephant gift exchange is for the adults (no kiddos). That will start around 4:30pm. Please bring your WRAPPED gift and we will be drawing numbers for which order

Happy BDay Christine Engelen! If you don’t know by now she is the mastermind behind most of the photos that make up CFDNR’s FB page! Thank you for being such a big part of our community!   Freedom WOD Classes Warm Up: Wall Ball Warm Up Movement of the Week: 5 Mins to perform Every