Freedom WOD Classes Warm Up: 10 Mins 1:30/sd LAX traps Ankle circles (20/direction) ~then~ 2 Rounds 20 Tall Single Unders video 20 DU :30 sec plank hold 5 3-sec negative HSPUs Strength: 10 Min Cap 6 Min EMOM Odd Min : 10-12 kipping Handstand push ups (Hardest Variation) Even Min : 30+ sec active hang

Freedom WOD Classes Warm Up: 8 Mins 2 min row Then 2 rounds: 20 banded pull aparts 10 Strict knee raise 8/ side DB single arm strict press 10 BB push press Strength: 20 Min Cap 4 Mins To Warm Up To First Working Weight 8 Mins 3×5  Push Jerk in Split @ 70, 75

Thank you to everyone that has grabbed an ornament off of the Christmas tree for Rocky Mountain Kids. Please note the deadline for presents is Wednesday Morning on the 18th. Please bring the gifts unwrapped by Monday! Freedom WOD Classes Warm Up: 8 Mins Dynamic warm up (N-S-N) Sampson stretch Toe walks Duck walks Skips

What an amazing Christmas Party! Thank You To Everyone That Made It Out! We Can’t Thank You Enough For Being Part Of The CFDNR Family And We Can’t Wait To See What 2025 Has In Store For Us! Warm up: 5 Mins 1:30/sd LAX T-spine 10 Scap pull ups 10 Kip swings 5 Strict pull

P..A…R….T…..Y? Because we gotta! Tomorrow is our annual Holiday Party From 5-8pm.  Pot luck style party so bring something delicious for everyone to eat. BYOB! White Elephant Gift exchange. Bring a gift valued at $20 or more to play! The gym will be shut down between 4pm-10pm for the party.    Freedom WOD Classes Warm

One of the most anticipated workouts of the year is here! 12 DAY’S OF CHRISTMAS!  Freedom WOD Classes Warm Up: 5 Mins Quick Review of Bear Complexes and WOD Breakdown Bear Complex Example: Option 1: Power Clean Front Squat Push Press Back Squat Back Rack Push Press Option 2: Squat Clean Thruster (Cluster) Back Rack