This Year We Will Once Again Be Hosting The CFDNR In-House Open.
How Do You Register And Become Part Of The Fun?
$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
CFDNR Custom Pair Of Nike Metcons
30 Min Recovery Session W/ Dr. Jen –
New patient chiropractic appointment at Impact Chiropractic (valued at $570)
SoftWave therapy new patient appointment at Impact Chiropractic (valued at $749)
$190 Gift Card to Onus IV
Note: Jen will be offering $50 half hour sessions throughout the three weeks
*And Finally Our Karaoke After Party! Held On Friday March 13th After the last Workout* -Food will be provided -BYOB
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
Click The Registration Link Below! Deadline is Feb 9th
CFDNR Throne Of Gains 2026 Open Shirt/Tank/Hoodie Order Form
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
500 M Row
Week 1: Retest
Erg Sprints – 10 Mins
2:00 Max Cal Row
5:00 Rest
:30 Max Cal Bike
Repeat from 10/7/25
"You can't handle the truth"
Metcon: 14 Mins
14 Min AMRAP
4 Right Arm DB Snatch 50/35
4 Right Arm OVERHEAD DB Step Ups 50/35 - low box
4 Right Arm DB Push Press 50/35
12 Box Jumps - Any box height but try to land tall, not in a squat
4 Left Arm DB Snatch 50/35
4 Left Arm OVERHEAD DB Step Ups 50/35 - low box
4 Left Arm DB Push Press 50/35
12/10 Cal Bike / Row
***Test out the overhead step ups before the workout starts. Modify to suitcase lunge if needed.
Functional Bodybuilding Class
Week 18
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
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
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
Warm Up: 7 Mins
Walking Samson Stretch down and back
Bear Crawls down and back
5 Speal Rowls
2 min /leg barbell smash quads
Core Workout: 9 Mins
3 Rounds Tabata 40/20
Curtsy Lunge + Squat video
Standing Banded Kickback video
Banded Glute Bridge video
Metcon 14 mins
100 Squats for time
Every Min On The Min Perform
1 Bear Crawl (Wall to wall)
Starting with bear crawls. Crawl one distance North-South then with the remaining time inside the min perform as many air squats as you can. When the min lapse stop your squats and perform the bear crawl then pick back up on the air squats. Continue this until you have archived 100 air squats.
