Saturday 11/14 we will be doing our annual Hero Workout for Veterans Day at the 9:00 a.m class!

“Chad” 1000 Step Ups For Time

This year, our community will be honoring one of our own: Frederick Gerber, husband to Carrie Alexander and father to Simone Gerber.

Frederick was a Colonel in the U.S. Army Medical Service Corps. Special Forces- and Ranger-qualified, he served with both the Joint Special Operations Command and the 82nd Airborne Division. During his final deployment to Iraq, Frederick was wounded when struck by shrapnel from a sniper round—an attack for which he was awarded the Purple Heart. Among his many military achievements, he was also honored with two Bronze Stars.

Tragically, Frederick passed away on September 17, 2026, from the long-term effects of his combat injury.

Supporting the Family & Celebrating Simone

November 14th is also Simone’s birthday, making this gathering even more meaningful. To support Carrie and Simone, we are hosting a fundraiser alongside the workout with a $10 buy-in. Even better, Home to Heaven/Sheila Dye has generously offered to match every dollar we raise, doubling the impact of our community’s support!

Please join us at 9:00 AM on Saturday, November 14th as we come together to complete “Chad,” celebrate Frederick’s extraordinary service and heroism, wish Simone a happy birthday, and show this incredible family how much our community cares.

All fitness levels are welcome, and scaling options for the step-ups will be available. We look forward to seeing you there.

Freedom WOD Classes

Warm Up 10 Mins
1:00 Single Unders
1:00 90/90 Stretch
1:00 / Side Samson Stretch
Then 2 Rounds:
10 Barbell Front Squat
10 Barbell Back Squat
15 Sit Ups
:30 DU or Practice

Strength: 21 Mins 
Week “A”
94% of Monday’s Load or 68% of 1RM
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
4 Front Squats + 8 Back Squats

Metcon: 10 Min Cap
“Annie”
50-40-30-20-10 For Time:
DU or 2:1 Singles
Sit Ups

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set