Don’t forget to tell your friends about our Liberty Fundamentals Promo. And remember if they sign up you get $20.00 off your next month and your friend also gets $20.00 off there first full pay month.  Freedom WOD Classes Warm Up: 250 M Row 15 Russian KB Swings 200 M Run 15 Russian KB Swings

Today we will announce the winners of the Nutrition Challenge, Performance WOD, and Body Comp Measurements! So stay tuned to your local CFDNR FB page! Freedom WOD Classes Warm Up: 5 mins 3 Rounds w/ unloaded bar 5  Deadlift 5 High Hang Power Clean 5 Push Press Mobilitly: Perform between strength sets Chest, Shoulder, Calves

Halloween WOD’s…. It’s what we do! Freedom WOD Classes Warm Up: 250 Row Then 2 Rounds  30 Sec Hollow Hold or Hollow Rocks 5 Burpee Broad Jump (4 foot minimum jump) 5 Hollow Body Kipping Swings Strength: 10 min 10 Min EMOM Odd: 8-10 Burpees Even: 5-10 T-2-B Metcon: 21 min Tabata 20/10 Sit Up

It’s re-test day! Make sure you bring in your times from 4 weeks ago and give them to the coach of the class to write down with your new times. NOTE: If you don’t give your class coach your before and after numbers you will not be in the running for the performance prize. Warm

DNR outing to Fritzler’s Haunted Corn Maze tonight. Meet at DNR at 6:00 or the maze at 7:00. Cameron from Complete Nutrition will be in today from 9:30 a.m – 12:00 p.m. Come in to get your post challenge biometrics and bring your initial performance test wod times to give to Kody. Have a great

Happy Friday the 13th! Remember tomorrow Complete Nutrition will be coming back in from 9:30 a.m-12:00 p.m to do our final Biometrics to finish out the Nutrition Challenge. Monday will be the performance retest workout so be sure to bring your initial times in and record the before and after so that we can compare