Warm Up: 14 Mins 500 M Row 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 25 Mins Team of 3 – 25 Min AMRAP: Athlete 1: 500 M Row Athlete 2: AMRAP

See you all at Odell’s tomorrow at 5:00 p.m! Freedom WOD Classes Warm Up: 15 Mins 400 M Run 2 Rounds: 20 Pull Aparts 10 Front Squats 10 Push Press Then: 1:00 / Side -Pigeon Stretch -Couch Stretch -Lat Stretch Week 1 Test: Strength: 5 Mins 2:00 Max Rep  Back Squats 135/95 Retest from 10/10/25

Reminder we’ll be BRO’in out at Odell’s this Saturday at 5:00 p.m. It is not “cool” to be “fashionably” late. Freedom WOD Classes Warm-Up: 7 Mins 2 Round Tabata :30/:10 Air Squat Burpees Lunges Ring Rows Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset

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