This Year We Will Once Again Be Hosting The CFDNR In-House Open.
Click The Registration Link Below! Deadline is TODAY Feb 10th
CFDNR Throne Of Gains 2026 Open Shirt/Tank/Hoodie Order Form
*$40.00 Gets You A Shirt or Tank* The order form link is at the bottom of this email.
Note: hoodies can be ordered for an additional cost
*You Will Be Placed On One Of the Three Teams Captained By Your CFDNR Coaches
*Each Week Will Have A Fun Theme, That The Team Will Dress Up For
*You Will Be Entered In To A Weekly Drawing For Some Fun Prizes Including
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: 12 Mins
“Ultimate Shoulder Warm Up” – Video
Using a #10-25 Plate:
8 Halos / direction
8 / direction “Plate 8”
8 / Side Plate Shovel
8 Plate Press Outs
8 Rocking Press Out
1:30 / Side LAX Roll Rotator Cuff
.7 Bike / 500 M Row
Strength WOD: 12 Mins
6 Min EMOM
1. 15/12 Cal Bike / Row
2. 4 Hang Power Snatch – Unbroken
*Athletes choose a challenging but unbroken weight. Bike is prescribed, start at different stations and share bike if needed
Metcon: 12 Min Cap
4 Rounds For Time:
20 Sit Ups
20 Alt. DB Snatch 50/35
35 DU / 70 Singles
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises
Strength: 9 Mins
3 Rounds
Tabata 20/10
Lateral Skip lunge
Squat Jumps
Forward/Backward Lunge
Metcon: 15 Min Cap
30-25-20-15-10 reps for time of:
MB Cleans
Push press wall-ball shots
