We are working hard to get our 24/7 access set up as we promised! Hopefully just another week or two and we should be live! Freedom WOD Classes Warm Up: 10 Mins 2 Min Triple or Double Under Practice Then 5 Clean Lift Off 5 Clean Power Pulls 5 Clean High Pulls 5 Squat Clean

Freedom WOD Classes Warm Up: 5 Mins 5 Min EMOM 5-10 Burpees every min on the min (increase your number from last week) Strength: 20 Mins Bench Press 10 Min to warm up to 80% Then 10 min EMOM x 2 reps @ 80% Metcon: 15 Min Cap 15-12-9 GHD Sit Ups or V-Ups Floor

Donut Tread On Me! Thursday July 4th The Gym Is Closed If You Are Looking To Do Something Fun Kody Is Hosting His 7th Annual Donut Tread On Me Donut Ruck! We meet at 8:00am at CFDNR and ruck to most of the Donut shops in town that are open on the 4th. AKA eat

 The Gym Is Closed Tomorrow For Our CFDNR Water World Event! We will meet at Water World at open! Freedom WOD Classes Warm Up: 5 Mins 12/9 Cal Row 10 Strict Press 10 Push Press 10 Jerks 20 Double Or Attempts Strength: 15 Mins Jerk 10 min EMOM x 3 reps @ 70% Metcon: 25

Tell Your Friends: July Fundamentals Is Free For Anyone New To CFDNR! Freedom WOD Classes Warm Up: 5 Mins 10 Inchworms (no push up) 10 Anchor Point T-2-B 10 RDL 10 Strict Knee Raises 10 Deadlifts 10 Kipping T-2-B Strength: 15 Mins Deadlift 10 min EMOM x 3 reps @ 70% Metcon: 20 Min Cap

NoCo Style Magazine “Best Of” Voting Starts On July 1st. We have won the past 4 years and hope to do it again. But this means you will need to vote!!! You can vote as many times as you have emails. Let’s place all the votes we can, tell your Fiends and Family to vote!