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
“Graffit”
23 Min AMRAP
20 Burpee Box Jumps Overs 24/20
40 Sit Ups
200M Run, .3 Bike or 250m Row

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations