Test Week “B” Compare To 3/30/26 Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side lax ball chest Then 2 Rounds 15 Banded Pull Aparts 5 Push Ups 5 Box Step Ups 5 Burpees 5 Box Jumps Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN

Saturday Team Fun! Freedom WOD Classes Metcon:  Metcon: 10:00-11:00 In Teams Of 3 100 Cal Row 45 Snatches 95/65 100 Cal Row 45 Clean  95/65 100 Cal Row 45 Thrusters 95/65 One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash then 1 Min Row or Ski Erg 30 Sec Plank 1 Min Row or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min Row or Ski Erg 30 Sec Burpees Strength: 8 Mins 2 Rounds Tabata 45/15 45 Reverse Crunch 15 Sec

Freedom WOD Classes Warm Up: 10 Mins 1:00 /side Front and lateral kicks 1:00 Hip and ankle openers Then 2 Rounds Monster Walks (down/back) 8 Banded Wall Balls Deadlifts (w/band around knees) 8 Banded Wall Balls (w/band around knees) Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU

https://givebutter.com/dnr-is-saving-lives-2026 Well… we did it! You all came together to help out one of our own. Through your efforts you have raised $1900 for Tash and her non-profit “No More Under”. Which means yours truly will be coaching a day of classes his “swim trunks”.  We do have a few more days left to see

Happy Birthday Jay (yesterday the 25th)! Thanks for being such a pillar in the CFDNR community! Jay’s first CF DNR workout was on May 4th 2015! With a total of Total visits: 1635 Freedom WOD Classes Warm Up: 10 Mins 20 Banded Pass Throughs 20 Banded Pull Aparts 12 Banded Bench Press Video Then 2