Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 10 Banded Lateral Walks 10 Banded Air Squats 10 Banded Glute Bridges Then 10 Snatch High Pulls 10 Power Snatches 10 Overhead Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER

Freedom WOD Classes Warm Up 7 Mins Full Running Warmup Routine video 4oom Run Walking Knee Hugs (down and back) Walking Quad Stretch (down and back) Walking Floor Sweepers (down and back) Walking Lunge Down / Lateral Lunge Back Walking Frankenstein Kicks  (down and back) Butt kickers (down and back) High knees (down and back)

Monday May 11th / TODAY 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

Saturdays are better with friends! Also Today marks halfway point to Halloween! Freedom WOD Classes Metcon: 25 Min Cap “Duro de Matar” Teams of 2 25 Min AMRAP 400m Partner Barbell Farmer Carry video 105/70 per bar 60 Back Rack Lunges 105/70 1000 M Ski Erg 60 Burpees *Note: Partner Farmer Carry is done with one bar,

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

If you didn’t see Ana and Kyle made a IG post introducing baby Knapp! Meet Beau Allen Knapp 6 lbs 11 ounces 20.75 inches Brown hair   Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash 2 Mins Per Calf Smash Then 2 Rounds 10 Deadlifts 10 Crunches 10 Box Step Ups