2023 Barbells and Badges in the books! CFDNR was well represented by two amazing teams! Big thanks to everyone that came out and cheered on the athletes and Even BIGGER THANKS to all the volunteers and sponsors!

Freedom WOD Classes

Warm Up: 10 Mins
2:00 mins casual crew on Rower, Ski erg or Bike
2 Rounds
10 Push Ups
10 Ring Rows
10 Dips
10 /side Seated DB External Shoulder Rotation

Mobility:
Perform mobility between strength sets
Roll out Chest and Shoulders and Lats
Strength: 12-15 Mins

Strength: 20 Mins
Bench Press **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 13 Min Hard Cap
3 Rounds
Row 500m / Ski 500m / Bike .6
20 Dips or 35 Push ups
15 Ring Rows

Advanced Athletes elevate legs on a box, Intermediate athletes work as far under the rings as you can, Beginner athletes place feet in-line with the post that your rings are hanging off of.

Functional Bodybuilding Class

Monday Arm Day

Straight Bar Cable Extensions
SS
Straight Bar Cable Curls
5 Sets / 30 Reps (no rest in between)

Close Grip Smith Rest-Pause
1 Set / RP 20 Reps on first push

Reverse Grip Smith Rest-Pause
1 Set / RP 20 Reps on first push

Reverse Preacher Close Grip + Wide EZ Bar Curls
3 Sets / 15 Reps Close + Wide to FAIL

Poor DB Man’s Preacher
3 Sets / 20 Reps EACH (no rest)

DB French Press
3 Sets / 30 Reps

Cable Rope Curls
5 Sets / 20 Reps (don’t set the weight down, quick rest)

Cable Partial Extensions
5 Sets / 20 Reps (don’t set the weight down, quick rest)

Bodyweight Tricep Bar French
SS
Bodyweight Biceps Bar Curl
2 Sets / FAIL

Extensor Curl (Bent Arm)
ss
Extensor Curl (Straight Arm)
4 Sets / (20 Reps / FAIL)

Forearm Cable Curls 3 Way
3 Sets Each / 20 Reps