Click The Link Below To Place Your Order – Deadline Is 10/17/26
Any shirts you order will count towards the yard game tournament buy in at the party! Team of 2 sign tournament sign up is at the front counter.
CFDNR Halloween 2026 Shirt/Tank Order Form – Fill out form
Freedom WOD Classes
Warm Up: 10 mins
2 Rounds:
1:00 90/90 Switches
:30 / Side – Lying Lateral Leg Lifts
:30 / Side – Fire Hydrants
1:00 Hollow Hold
1:00 Static Glute Bridge
Hips and Posterior Chain: 12 Mins
3 Round Rotating Tabata :45/:15
Seated Band Internal Rotation – squeeze foam roller or slamball – Video
Glute Bridge with Foam Roller / Slam Ball Squeeze – Video
Reverse Hyperextension on bench (elevate w/ plates) – Video
Seated Leg Extension – 2nd exercise in Video
*Classes bigger than 8, Partner Up. Athlete 2 start at station 1, athlete 2 start at station 3 and share equipment
**Equipment:
Box to sit on with band and foam roller or yoga block between knees
Bench – possibly elevated on plates
Metcon: 16 Mins
“Friendly Neighborhood CrossFitter”
16 Min EMOM
Min 1: 3 Rope Climbs OR :30 Ski Erg
Min 2: 10-15 V-Ups
Min 3: 50 DU / 100 Singles
Min 4: 5 Deadlifts – start around 65% and work up to heavy set of 5
*Share ropes and start at different stations if necessary.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 10 Mins
10/Side of Each:
Front & Lateral Leg Kicks
90/90 Switches
Fire Hydrants
Then 2 Rounds:
10 Barbell Good Mornings
10 Front Squats
5 Tall Cleans
5 Hang Squat Cleans
5 Squat Cleans
Technique: 15 Mins
3 Giant Sets w/out setting barbell down:
5 Clean grip RDLs + 5 Clean High Pulls + 3 Tall Cleans – less than 50%
Then Every 1:30 x 5 rounds:
2 Hang Power Cleans + 1 Front Squat @60-63-66-69-72%
Strength: 15 Mins
5 x 2
Squat Cleans @65-70-75-77-80%
