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: 8 Mins
2 Rounds:
:30 Jump Rope
10 Push Ups
10 Sit Ups
10 Kip Swings
:30 HS Hold
Then:
1:00 Child’s Pose
1:00 Updog / Downdog Flow
Strength: 16 Mins
Every 3:00 x 3
:30 Max Rep HSPU or Wall Walks
6-8 Heavy DB Bench Press
*Complete in roughly 1:00
Then starting at 9:00 on the clock:
3 Rounds :45 Each
Left Banded Deadbug- Video
Center Banded Deadbug- Video
Right Banded Deadbug- Video
*No transition time. Go straight into the next angle of deadbugs
Metcon: 16 Min Cap
“Jail Bird”
3 Rounds For Time:
30 Crossover Jump Ropes OR 30 DU OR 60 Singles
20 Ball Slams
10 HSPU
5 Strict Pull Ups
*Every broken jump rope set = 1 wall walk penalty at the end of the 3 rounds.
Functional Bodybuilding Class
Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers
2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.
3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.
4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs
5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs
6)Super Set: 4×8-12
Cable Curl
Cable Push Downs
