Freedom WOD Classes Warm Up: Partner MB Warm Up Strength: “B2 Week” Accessory Gymnastic WOD 3 Rounds (not for time but you only have 15 mins to complete) 12 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 12 Hip Extenstions 12 MB Sit Ups Metcon: Tabata 20/10 Sit Ups Push Ups Ring Row MB Russian Twist

Freedom WOD Classes Warm Up: 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats No Strength Today Due To the Length of The Metcon. Metcon: 9-11 Throwdown 2001m Run (1.25 miles) 11 Box Jumps 36/24 11 Thursters 125/85 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 170/120 11 Handstand

Its Friday Smile! Freedom WOD Classes Warm Up: 400 M run and 500 m Row Strength: “A2 Week” 10 Min EMOM 3 Dead Lift 65% of 1RM Metcon: Snatch “Bear Complex” 5 Reps of 7 Rounds 1 Snatch Grip Dead Lift 1 Hang Power Snatch 1 Over Head Squat 1 Snatch Balance 1 Rear Push

We would like to encourage everyone to join in on our 2nd Annual In House Throw Down on September 24th. This is an all levels competition designed to bring CFDNR together for a good old day of FUN! The 24th is also bring a friend Saturday that includes free Yoga and a Free workout. Yoga

Congratulations Michelle and Max Odom! Tate Wyatt was born 9/6 at 6:57. He weighed 7lbs 1oz and was 20.5 in. He is absolutely perfect!! Freedom WOD Classes Warm Up: Pizza Boy Strength: “A2 Week” 10 Min EMOM Two athletes per bench 3 Bench Press 65% of 1RM Metcon: 4 rounds 10 Box Jumps 10 Hand

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet