Monday May 11th is the deadline for Murph Shirt orders. Click the link below to see all options or scan the QR codes that are hanging on the white board, front door and in the bathrooms. 

CFDNR MURPH 2026 Shirt/Tank Order Form  – Fill out form

Freedom WOD Classes

Warm Up: 10 Mins
Two Rounds
10 Ring Rows
10 Push Ups
10 Kipping Swings
3 Wall walks with a 15-30 hold on last rep
Then
90 Sec /side Lax Ball Shoulder/Chest
90 Sec /side Lax Ball Shoulder/Lats

Strength: 16 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(6 mins) Every two mins perform
15-25 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 25 unbroken reps aka not coming the bar until you have achieved the 25 reps.

1 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
DB Single Arm Row w/ 90 Degree Elbow video :45 – 1:15
Old School DB Triceps Kickbacks video

Metcon: 18 Hard Cap Min
“You say impossible, but all I hear is I’m possible”
Even Minutes: Max Handstand Push Ups (advance athletes go strict until you absolutely can’t)
Odd Minutes: 5 Pull Ups

Continue until you complete 100 Strict Handstand Push-Ups
Score is the total time it takes to complete the 100 Handstand Push-Ups.

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