K-9 Graffit
Today we honor K9, Graffit, who was shot & killed while assisting the Golden Police Department and Colorado School of Mines in the early morning on 2/13/23 with a search for an armed suspect in the area of 6th Ave & 19th St. “We’ve always known Graffit was brave; today he proved a hero. RIP Good Boy. We will miss you.”
Graffit was 10 Years old and served 8 Years with the Jefferson County Sheriff’s Department
A thirty-vehicle police procession escorted Graffit on his last journey from Golden where he died to Colorado State University in Fort Collins.
“He was more than a friend. He was my partner.”
End Of Watch 2/13/23
Freedom WOD Classes
Warm Up: 4 Mins
2 Rounds :30 Each
High Knees
Butt Kicks
Sit Ups
Burpees
Mobility:
2 min /side Couch Stretch
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
V-Ups or Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Metcon: 23 Min
“Team Graffit”
23 Min AMRAP Team of three
10 Burpee Box Jumps Overs 24/20
20 Sit Ups
.3 Bike or 200M Run
In Teams of 3
All athletes will work at the same time. Once the reps/distance have been completed athletes will rotate. You may not rotate to the next stations until everyone has completed the reps for the station.
A rounds is completed = all athletes have returned to their original station.
Functional Bodybuilding Class
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Minutes
Legs Day
Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more
Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom
Back Squats
3 Sets x 20 Reps
DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps
Barbell Walking Lunges
3 Sets x 20 Steps each leg
