Happy 18th Birthday to this beautiful young lady Miss Mariah Knapp. We hope its the best one yet! Lots of Love from your Uncle Kody and Kyle   Warm Up 10 mins 100 Double Unders for time Then: 3 rounds 5 Inch warm 10 Squat Jumps 10 PVC Pass-throughs Mobility: 12 mins Barbell Crush Quads

Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!! http://firekracker5k.com/   Warm Up 5 Mins 3 Rounds of Cindy Mobility: Lax ball scaps 2 min per side Strength: 15 mins 3×8 Super Sets Climbing Strict Press DB Lateral Raise Metcon: 12 mins 4 Rounds w/3 mins

These three ladies competed in the Cherry Creek Triple Threat Pro Division on Sunday. They placed 4th and were 1 point from 3rd place!  Warm Up: 250 Row 10 Push Ups 15 MB Cleans Mobility: Tricep Barbell Crush 2 mins per arm Strength: 12 mins 3×8 Giant sets climbing DB Alternating Bench Press https://www.youtube.com/watch?v=unuUEfH4Az4 DB

Warm Up: Pizza Boy Strength: Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups/Knee Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 40 Min cap 1600 M Run 300 Double Unders 75 Sit Ups 800 M Run 200 Double Unders 50 Sit Ups 400 M Run 100 Double Unders 25 Sit Ups Elite

Everything is better with a smile!  Warm Up: 3 Rounds 5 goblet Squats 5 Russian kb swings Mobility: Quad crush 90 sec per leg Strength: 12 Mins 3×8 Giant Set KB/DB Single Arm Bent Over Row DB Tricep Kick Backs Lat Press Down (use Blue or Green band and pvc pipe) https://www.youtube.com/watch?v=r34PR1mxzmU Metcon: With a

  Warm Up: W/ unloaded bar 10 Reps working on Barbell path Power Clean+Hang Squat Clean+Front Squat = 1 Rep   Mobility: Partner Hamstring smash 90 sec per leg  Strength: 12 Mins 3×8 Giant sets climbing Wall Hack Squats (close stance) Romanian DL Bulgarian Split Squat Metcon: 4 Rounds 9 Deadlifts 135/95 6 Power Cleans 135/95 3