We wish all of our active and retired military a great Veterans Day! Thank you for all that you do! Remember we will be honoring all of you on Saturday for the hero WOD Chad.
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: 12 mins
2 Rounds:
10/Side Lying Leg Lifts
10/Side Hip Circles
15 Glute Bridges – 2 sec pause at top
10 Strict Knee Raises
15 Band Tricep Ext.
10 Seated DB Press
Then:
1:30 / Side LAX Chest or Glutes
Hips and Posterior Chain: 12 Mins
3 Round Tabata :45/:15 – Complete all 3 rounds at each station before rotating
Seated Band Internal Rotation – squeeze foam roller or slamball – Video
Glute Bridge with Foam Roller / Slam Ball Squeeze – Video
Reverse Hyperextension on bench (elevate w/ plates) – Video
Seated Leg Extension – 2nd exercise in Video
*Classes bigger than 8, Partner Up. Athlete 2 start at station 1, athlete 2 start at station 3 and share equipment
**Equipment:
Box to sit on with band and foam roller or yoga block between knees
Bench – possibly elevated on plates
Metcon: 15 Mins
“Vomit Coffin”
15 Min AMRAP:
15 Box Jump Overs 24/20
10 DB Bench Press 50’s/35’s (if limited dbs then Barbell Bench Press 115/75)
10 Burpees
15 Dual DB Suitcase lunges 50’s/35’s
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 8 Mins
10/Side of Each:
Front & Lateral Leg Kicks
90/90 Switches
Fire Hydrants
10 Barbell Good Mornings
10 Front Sq
5 Tall Jerk
5 Split Jerks
Technique: 18 Mins
3 x Complex Under 50%
5 Dip-and-drive + 5 tall jerk + jerk balance
3 x Complex: 50-55-60%
1 Squat Clean + 2 Split Jerks
Strength: 15 Mins
Every 3:00 x 5 rds:
1 Clean + Jerks @ 70-75-80-85-90%
