If You Click The Link OR Scan The QR Codes At The Gym You Will Be Able To See What The Shirt Mock Ups Look Like. Shirt Mock Ups Are Also On The TV At The Gym Hanging Above The Bikes
Halloween Party is on Saturday October 24th!
Halloween Shirt Pre-Order Is Live
Click The Link Below To Place Your Order
Order Deadline Is 10/17/26
Shirt Order Link Is Below… Right Here..
CFDNR Halloween 2026 Shirt/Tank Order Form – Fill out form
Freedom WOD Classes
Warm Up 10 Mins
3 Rounds
Shuttle Run Down and Back
Burpee Broad Jumps Down and Back
5 Anchor Point T-2-B
Strength: 5 Mins
4 Rounds = 5 mins
20 Sec Reverse Crunch
20 Sec Hollow Rock or Holds
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon: 30 Min
“Scare Fair”
6 Rounds for Max Reps
1 Min Abmat Sit Ups
1 Min Cal Ski Erg
1 Min Burpees
1 Min 50′ Shuttle Runs (down and back =1 rep)
1 Min Rest
Note: Only 5 people can be at each station at one time
Score is total number of reps over the 6 rounds.
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers
20 Sec Bicycle Crunch
20 Sec Rest
Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope
10 Wall Balls
5 Toes to Bar
