November 10, 2016 by thao



Image result for veterans day 2016

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Freedom WOD Classes

Warm Up:
400 M Run

Extra Mobility:Couch Stretch
Quad Smash

Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility

“A5 Week”
Dead Lift
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Team “Donny” With a Row: 30 Min Cap

Teams of 3
Deadlift 225/155 (Scale the weight appropriately)
Row Cal

Athlete A will start at the Deadlift.  Athlete B will start at the Burpees.  Athlete C will begin at the Rowing.  3,2,1 go…each athlete must complete 21 reps of that particular movement.  Once they have all completed 21 reps they each rotate one station where they begin to perform 21 reps of that movement.  After they’ve done 21 reps they rotate one more time and perform 21 reps at the 3rd station.  At this point they are back where they began the wod. They will repeat the process until they have all gone Though the 21-15-9-9-15-21.

No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

1.  Conditioning
With a running clock:
1 Mile Run
Max Clean & Jerks (135/95#)
800m Run
Max Power Snatch (115/80#)
400m Run
Max Thrusters (95/65#)

2.  Stamina Conditioning
Tabata TTB
8x (:20 seconds of max reps, :10 rest)


Deadlift 225/155


    [honeypot level]


    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]