Hey all! Here’s a Meal Train for Kyle and Ana https://mealtrain.com/2rz7n5 Feel free to sign up if it fits! Ok to share with others you think would like to participate too!   Freedom WOD Classes Warm Up: 5 Mins 4 Round Tabata Air Squats :20/:10 :30 / Side Each Pigeon Stretch Samson Stretch Calf Stretch Then:

Double Pump Tuesday! MURPH SHIRTS, Tanks, Hoodies And Crops Are Available For Pre-order! Click the link below to scan the QR Code to place your order. May 10th at 8:00pm is the order deadline.  CFDNR MURPH 2026 Shirt/Tank Order Form  – Fill out form Freedom WOD Classes Warm Up: 10 Mins 20 Banded Pass Throughs

Welcome Back To C Week! Freedom WOD Classes Warm Up: 10 Mins 1:00/side Samson Stretch 20 Banded Pull Aparts 2:00 Min Row warm up pace 16 Box Step Ups 100 M Farmer Carry 2:00 Min Row Quicker Pace 10/side DB Push Press 15 Box Jumps 100 M Farmer Carry Strength:   Week “C” No Strength this

Saturdays are better with friends! Freedom WOD Classes Warm Up: 10 Mins 2 rounds Tabata Style 45 on/15 rest/rotate shuttle run (wall to wall) Single Leg Broad Jump into squat Bear Crawl Box Step Ups Pull Up Bar Hang Metcon: “Fubar” Team Of Three 20 Min AMRAP 100′ Sled Push 12 Box Jump Overs Deadlift

Some Small Details We Need To Work Out Yet. But Our Murph Shirts Will Look Something Like This! From coast to coast, liberty connects us. This tee represents that shared thread woven into the fabric of our nation through generations of service and sacrifice. Freedom WOD Classes Warm Up 12Mins  25 PVC Pipe Pass Throughs  

Coach Tyler is working on the finishing touches for this years Murph shirt. Once he has finalized things we will post pictures and put out an order form. Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash Then 1 Min Bike or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min