Halloween WOD of 2011 Freedom WOD Classes Warm Up: Pizza Boy Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Gymnastic WOD: 3 Rounds (not for time but you

Squatober is here!!! Get your Halloween customs ready people! Make sure you check out this months new letter as there is so much that is happening this month. Try your best to  make it out to all the different CFDNR events! Freedom WOD Classes Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and

October 2016 Athlete of the Month

Freedom WOD Classes Warm Up: Burgener Warm Up Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Dead Lift 1 x 5 @ 75%

Here’s to you—steadier, stronger and better every day. Wishing you well and we looking forward to seeing you back in the gym sooner than latter. Freedom WOD Classes Warm Up: 300 M Med Ball Run (around the building) then 100 Double Unders For Time Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday

Freedom WOD Classes Warm Up: 15-12-9 KB SDLHP Kipping swings Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Bench Press 1 x 5