Happy Valentines Day! Warm Up: 12 Mins .7 Bike / 400 M Run 2 Rounds: 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Bent Over Rear Delt Flies 10 Scap Pull Ups 10 Kip Swings Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 24 Mins 24 Min AMRAP: 10 Slam Balls

Happy Valentines Day Hooligans! Stay safe out there Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 30 Min The Break Up 14 Min Death by Wall Balls 20/14 Add two wall balls each min 2-4-6-8…… Rest 1 Min The

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 Sets / Station *Don’t wait on each other. Start at different stations as needed. Use multiple machines / benches,

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