May 8, 2024 by DNRadmin




Oakland SWAT Sgt. Daniel T. Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin, and Officer John Hege. Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Sgt. Mark Dunakin and and Officer John Hege were mortally wounded during a traffic stop.  The SWAT team was called upon to apprehend the suspect inside a building. During entry, Sgt. Ervin Romans and Sgt. Daniel Sakai were attacked by the suspect who was armed with a rifle.  Another officer was wounded during the attack. The suspect was killed by other officers.

Freedom WOD Classes

Warm Up: 6 mins
1:00 DU / Singles
1:00 Banded Pass Throughs
20 Pull Aparts
10 Kip Swings
5 Strict Pull Ups / 10 Ring Rows
10 Strict Press
10 Push Press

Strength: 8 Mins
Odd: 8-10 HSPU – as hard as possible
Even: DU / Handstand Practice

Metcon: 20 Mins
20 Min AMRAP: 
30 Box Jumps (24/20)
20 Push Presses (115/75)
30 Pull Ups (vest? *not prescribed for “Danny”)

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Olympic Lifting

Drills: 15 Mins
Partner up and alternate: 5 Mins per station
Hip Scoop – from blocks
Snatch High Pull – from blocks
Back Rack Push Press

Strength: 20 Mins
Power Snatch
4 x 10 @ 40-50%
*Focus on throwing the bar as high as possible with quick turnover.

Complex: Power Snatch + Overhead Squat
3 x 5 @ 65-70%


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    (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. 

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