Friday February 27th, March 6th and 13th we’ll be hosting Friday Night Lights for the CrossFit Open. Those workouts will be the WOD anyways so you might as well register and join the fun! $40 to register and preorder for your 2026 “Throne of Gains” shirt / tank! Note: hoodies can be ordered for an

This Year We Will Once Again Be Hosting The CFDNR In-House Open. How Do You Register And Become Part Of The Fun? $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 an additional cost  *You Will Be Placed On One

Yo Adrian! Are you coming to Odell’s brewery this Saturday at 5:00 p.m?!! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 16 Alt Lunges 10 Banded Air Squats 10 Scap Pull Ups 10 Kip Swings :30 Hollow Hold 200 M Row Strength Retest Week Compare to 10/6/25: 2:00 Max Rep T2B 5 Min Rest

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Back Squats 10 Back Rack Lunges 10 Ring Rows :30 Hollow Hold Then 2:00 / Side LAX Glutes OR 4:00 Hip Stretch Strength: 12 Mins 8 Min EMOM: Min 1: Max Rep Back Squat 135/95 or ~ 50% Min 2: Rest Metcon: 14 Mins “What’s

Next Saturday we’ll be taking to streets! Meet us at Odell’s 1/31 at 5:00 p.m for some good times! Freedom WOD Classes Warm-Up: – 4 Mins 1:00 HS Hold 10 Deadlifts 20/16 Cal Bike Bodybuilding: 30 Mins 3 Sets per station OR 6 Min AMRAP (30 mins) Station 1: 15 Leg Presses Station 2: 8-12

Freedom WOD Classes Warm Up: 12 Mins 5 KB Jefferson Curls 10 KB DL 10 Russian KB Swings 1:30 / Side Chest Smash 1:30 / Side LAX Roll Posterior Shoulder 15 Ring Rows 10 Burpees 5 Negative Push Ups Strength – 12 Mins 8 Min EMOM Min 1. Max Rep Push Up Min 2. 10-15