Kicking the week off like we always do, Hero WOD style in support of those that have fallen while protecting. We thank ALL service men and women for everything they do for our Country, State, Cities, and County. Do Not Retreat, Do Not Go Gentle! Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65%

Cassie Schuurmans first step foot into CFDNR  6/2/14 to start the Liberty Fundamentals Class. She completed the fundamentals class and continued to make amazing gains as an athlete. Cassie has sense moved to South Dakota and has continued her pursue CF. She blessed CFDNR with a surprise visit yesterday and we couldn’t be happier to

        Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Four: De-load EMOM for 10 Min 3 Position Snatch at 50-60% 1RM Pockets Above Knee Below Knee Metcon: Tabata 20/10 Hang Power Snatch 75/55 1 Min Rest Toe-2-Bar 1 Min Rest Row For Cal 1 Min Rest Plank Press Elite Competition Class 1.

Val gives yesterdays Hero WOD two thumbs ups! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulders/Calves Strength: Week Four: De-load 10 Min EMOM 1 Push Jerk + 2 Split Jerks 65 +10lbs % 1RM Metcon: 10-1 Strict Press 135/95 50-45-40-35-30-25-20-15-10-5 Double Unders Elite Competition Class 1. Barbell Conditioning With a running clock… A. At the

In Memory Of Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher

July 2016 Athlete of the Month