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: 8 Mins
2 Rounds:
10 I’s, Y’s, T,s
10 / Side Bottoms Up KB Press
10 Push Ups
10 Wall Glides
Then 2 Rounds :30 Each:
Step Ups
Sit Ups
Box Jumps
Strength: 16 Mins
Every 3:00 x 3
:30 Max Rep HSPU or Wall Walks
6-8 Heavy DB Bench Press
*Complete in roughly 1:00
Then starting at 9:00 on the clock:
3 Rounds :45 Each
Left Banded Deadbug- Video
Center Banded Deadbug- Video
Right Banded Deadbug- Video
*No transition time. Go straight into the next angle of deadbugs
Metcon: 12 Mins
12 Min AMRAP
24′ HS Walk OR 3 Wall Walks OR 6 HSPU
12 Bench Press 60%
6 Box Jumps 30/24
Functional Bodybuilding Class
WEEK B Volume week
Friday: Arms Bicep/Tricep (Optional Day)
1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext
2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers
3) 4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs
4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext
6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext
7) 3xME
Incline Bench Preacher EZ bar Curl
