Friday February 27th, March 6th and 13th we’ll be hosting Friday Night Lights for the CrossFit Open. Those workouts will be the WOD anyways so you might as well register and join the fun!
$40 to register and preorder for your 2026 “Throne of Gains” shirt / tank!
Note: hoodies can be ordered for an additional cost
CFDNR Throne Of Gains 2026 Open Shirt/Tank/Hoodie Order Form – Click Me. Do it. We want you to.
Team & Captains
“House Luther” Kody K-Zak K-David S-Becky T
“House Maverick” Kyle K-Zach T-Brody
“House JOGO NELZERR” Tyler J-Bryan Z-Dirk N-James G
Freedom WOD Classes
Warm Up: 10 Mins
2:00 Shuttle Runs N-S-N
2 Rounds:
10 Scap Pull Ups
10 Kip Swings
5 Inchworms
10 Push Ups
15 Glute Bridges
Week 1: Test Week
Strength – 10 Mins
2:00 Max Rep Rope Climbs OR Pull Ups
5:00 Rest
2:00 Max Rep Push Ups
Retest from 10/8/25
“Throne Of Gains”
Metcon: 14 Min Cap
5 Rounds For Time:
10 Deadlifts 225/155
20 Hand Release Push Ups
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
10 Muscle Snatches
Snatch Drills: 14 Mins
60% for all movements
2 x 6 Tempo Snatch High Pulls
2 x 4 Tempo Power Snatch – slow to knees
2 x 4 Tempo Squat Snatch – slow to knees
Strength: 22 Mins
Squat Snatch:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%
Dive Team
Warm Up: 10 Mins
4 Rounds :20/:10 Bottom to Bottom Squats
2:00 Row
5 Inchworms
Down & Back Samson Stretch
Down & Back Crab Walk
Down Over / Unders
Strength: 11 Mins
2 Rounds:
000-2:00: 15-20 Dual KB DL
2:00-4:00: 12 / Side Single Leg Long Lever Bridge
4:00-6:00: 1 Min 90/90 Hip Openers
Metcon: 18 Mins
18 Min AMRAP
20 Wallballs
20 Alt. MB Lunges
500 M Row
Hockey Team
Warm Up: 10 Mins
4 Rounds :20/:10 Bottom to Bottom Squats
2:00 Row
5 Inchworms
Down & Back Samson Stretch
Down & Back Crab Walk
Down Over / Unders
Strength: 11 Mins
2 Rounds:
000-2:00: 15-20 Dual KB DL
2:00-4:00: 12 / Side Single Leg Long Lever Bridge
4:00-6:00: 1 Min 90/90 Hip Openers
Metcon: 18 Mins
18 Min AMRAP
20 Wallballs
20 Alt. MB Lunges
500 M Row
Crew Team
Warm Up: 10 Mins
4 Rounds :20/:10 Bottom to Bottom Squats
2:00 Row
5 Inchworms
Down & Back Samson Stretch
Down & Back Crab Walk
Down Over / Unders
Strength: 11 Mins
2 Rounds:
000-2:00: 15-20 Dual KB DL
2:00-4:00: 12 / Side Single Leg Long Lever Bridge
4:00-6:00: 1 Min 90/90 Hip Openers
Metcon: 18 Mins
18 Min AMRAP
20 Wallballs
20 Alt. MB Lunges
500 M Row
