Halloween Shirt Pre-Order Is Live   Click The Link Below To Place Your Order   Order Deadline Is 10/17/26 CFDNR Halloween 2026 Shirt/Tank Order Form   – Fill out form Freedom WOD Classes Warm Up:10 Mins Partner warmup 3 rounds each Partner 1: 30 Sec Bike Partner 2: 5 Hang Power Cleans 5 Front Squats Strength: 16 Mins

👻 Halloween Shirt Pre-Order Is Live 👻 🎃 Click The Link Below To Place Your Order 🎃 💀 Order Deadline Is 10/17/26💀 CFDNR Halloween 2026 Shirt/Tank Order Form   – Fill out form Freedom WOD Classes Warm Up 12 Mins 3 Rounds Rotating Tabata 20/10 (9mins) Hollow Hold Reverse Plank Hold Reverse Plank Marchers Plank Hold

Freedom WOD Classes Warm Up: 10 Mins 75M Run Then 10 Strict Press 10 Push Press 10 Jerks 10 Thrusters Then 75M Run Strength: 16 Mins  Week “B”: 16 Mins Strength: Every 2 Mins Complete (6 mins) Build to a heavier weight than last time 5 Strict Press (first 2 mins) 5 Push Press (second

Freedom WOD Classes Warm Up 10 Mins 2 Rounds (10:00) 30 Sec Rd 1 Plank Holds/Rd2 HS Hold 10 Pike Push Ups 10 Push Ups 30 Sec Pull Up Bar Hang 10 Kip Swings 10 Jumping Pull ups Strength/Conditioning: 12 Mins Cap Week “B” 12 Mins (allow for 10-15 mins) EMOM x 5 Rounds Complete

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Double Unders 10 Snatch Grip Deadlift 10 Hang Snatch High Pull 5 Hang Power Snatch 5 Squat Snatch Strength: 16 Mins WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “B” 16 Mins 3×3 (6

Freedom WOD Classes Warm Up: Find your Partner Get the equipment needed for the workout Pray that you will survive Run 200 M together Do 10 Air Lunges together Do 10 Burpees together Listen to Coach Broody Break Down the Workout! Metcon: 30 Min Cap “Operation Endure Freedom” Partner WOD Twice Through Partner “A”: 500