Find all Halloween Party details on the FB Event – Click Here!!
Saturday October 24th at 6:00 p.m
Corn Hole and Ladder Golf Tournaments
$100 for 1st place – $40 for 2nd place
$10 per person (for both games) with cash prizes for top two teams in each
Bring 8 $1 bills for “THE DICE GAME”
CFDNR Halloween 2026 Shirt/Tank Order Form – Fill out form
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
10 Band I’s, Y’s, T’s
10 Band Face Pulls
10 Scap Pull Ups
10 Kip Swings
10 Ring Rows
10 Wall Glides
Strength: 16 Mins
Week “A”
Every 3:00 x 3
1:00 Max rep Strict Pull Ups
Then Every 3:00 x 3
:30 Max Rep Kip Pull Ups or C2B
Metcon: 10 Mins
“Zerr”
10 Min AMRAP:
2 Muscle Ups / 3 C2B / 4 Pull Ups
4 T2B
6 Box Jump Overs 24/20
*If you can connect MU / Pull Ups straight into T2B w/o coming off bar
**If you have 1 MU do it instead of modifying to other pulling movements.
Functional Bodybuilding Class
Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers
2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.
3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.
4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs
5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs
6)Super Set: 4×8-12
Cable Curl
Cable Push Downs
