Freedom WOD Classes Warm Up: 10 Mins 5 Inchworms 15 Air squats 5 Negative Push Ups – 3 seconds down 15 Air Squats 1:00 Plank Shoulder Taps 10 Jefferson Curls 10 Deadlifts 10 Strict Press Strength – 12 Mins 6 Min EMOM: 1. 4 Back Squats 70-80% 2. :45 Burpees – working tempo, not sprint

This Year We Will Once Again Be Hosting The CFDNR In-House Open. Click The Registration Link Below! Deadline is TODAY Feb 10th CFDNR Throne Of Gains 2026 Open Shirt/Tank/Hoodie Order Form *$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

Freedom WOD Classes Warm Up: 14 Mins 250 M Row 2 Rounds: 4 Inchworm w/ push up + updog 4/Side cossack squat 8 Air squats 2 sec pause in bottom 8 seated banded lat press down 8 Wall Glides Then: 1:00 / Side Lax Lats 1:00 / Side LAX Pecs Metcon: 32 Mins On a

Warm Up: 14 Mins 500 M Row 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Push Ups 20 Lunges 20 Squats 10 Hang Power Snatch Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 20 Mins Partner Vs. Cindy 4 Rounds per partner Athlete 1: 500/400 M Row Athlete 2: AMRAP of:

Freedom WOD Classes Warm Up: 10 Mins Down & Back: Butt Kicks High Knees Toe Touch Kicks Samson Duck Walk Inchworms (down only) 4 Round bottom to bottom air squats :20/:10 Then 2:00 / Side LAX Glutes or 4:00 Hip / leg stretch Strength: 12 Mins 6 Min EMOM: Min 1: 4 Back Squats 70-80%

Freedom WOD Classes Warm-Up: – 5 Mins While coach explains new bodybuilding: PVC ROM, Cat Cows, etc Bodybuilding: 32 Mins 4 Stations – 8 Min AMRAP at each Up to 4 athletes at each station 2-3 Sets per station. *One person at each station (including rest) and go conga line style. Rotate when everyone finishes.