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

Happy B-Day Jaelyn Coates and Meghan Martinez! Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: 90 Seconds Per Leg Calf Smash Strength: Press Complex 3 Complexe at 70% 1RM of Jerk Push Press + Push Jerk + Split Jerk + Push Press Metcon: Happy B-Day Jaeyln (23) and Meghan (21)

Don’t forget to purchase your CFDNR Open shirt before it’s to late! Freedom WOD Classes Warm Up: 250 M Row Then 2 Rounds 5 KB Deadlift 10 Mountain Climbers 5 Hollow Body Kipping Swings Movement of the Week: 90 Seconds Per Leg Calf Smash Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced 5 Min