Kody and Kyle and the enter CFDNR family are sad to say Coach Cassandra will be moving to the Denver area in Feb. January will be her last month of coaching. That said she will still be a team captain for the CF Open and throwing down with us each week! Cass, we miss you

Freedom WOD Classes Warm Up: 5 mins  1:30/side Lax ball rotator cuff 1:30/side Lax ball glute 2 Rounds unloaded BB: 10 strict press 10 jerks 10 thrusters Strength: 5 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets): Split Jerk *Set 1 = 2 reps @ 65%

Sign Up Sheets Are Finally At The Front Desk For The In-house Olympic Meet And The DNR 2025 Open! Freedom WOD Classes Warm Up 8 Mins 2 min Double Under Practice Then 2 Rounds: 8 Kip Swings 8 Deficit pushups 8 Jump Squats Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Hollow Rocks

Then Next Two Weeks Of Programing Is Brought To You By Coach Tyler And Dirk! Freedom WOD Classes Warm Up: 7  mins Monday Warm Up 10/side Front Kicks 10/side Lateral Kicks 1 min PVC ROM 10 PVC Prone Presses 10 Barbell/PVC Snatch Balance Strength: 20 mins 4 Mins To warm up to working weight 9

The Finial Count Down! Today is the end of Coach David and Bryan’s program! Up on deck Coach Tyler and Dirk!   Freedom WOD Classes Warm Up 10 Mins 2 Min Bike or Row 20 Box Step Ups 10 Deadlift 10 High Pull 10 Power Clean 10 Strict Press 1 Bear Complex: Sq Clean Thruster

Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st. Look For The Sign Up Sheet At The Front Desk How it works: I’d like to keep this as short and simple as possible. Everyone will receive six attempts