We would like to encourage everyone to join in on our 2nd Annual In House Throw Down on September 24th. This is an all levels competition designed to bring CFDNR together for a good old day of FUN! The 24th is also bring a friend Saturday that includes free Yoga and a Free workout. Yoga

Congratulations Michelle and Max Odom! Tate Wyatt was born 9/6 at 6:57. He weighed 7lbs 1oz and was 20.5 in. He is absolutely perfect!! Freedom WOD Classes Warm Up: Pizza Boy Strength: “A2 Week” 10 Min EMOM Two athletes per bench 3 Bench Press 65% of 1RM Metcon: 4 rounds 10 Box Jumps 10 Hand

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet

GO CSU RAMS!!! Freedom WOD Classes Movement of the Month: Accumulate 7 mins Every Monday, Wednesday, and Friday Passes / Active / Dynamic Hanging I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: 15 min Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must perform

September 2016 Athlete of the Month

Freedom WOD Classes Warm Up: Burpees to Fall Out Boy – Beat It Gymnastic WOD: 4 Rounds not for time but have 15 mins to complete 5 KB Turkish Get up 7 Russian KB Swing 9 Single Leg KB Deadlift (each leg) Strength: “C Week” 3 Sets Unbroken Toes-2-Bar At 50% + 1 of your