Join us tomorrow for our Veteran’s Day workout Chad! You can join and contribute by sending $10 to Kody’s venmo: @Kody-Knapp-34 Thank you everyone for supporting our community! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 200 M Run 2 Ground to standing rope climbs 10 Sit Ups Then: 1:00 Down Dog / Up

Freedom WOD Classes Warm Up 12 Mins 400 M Run 1:00 PVC ROM 2 Rounds 10 Scap Pull Ups 10 Snatch DL 10 Snatch High Pulls 10 Hang Power Snatch 10 Ring Rows Then: 1:00 / Side Lax Roll Shoulder Strength: None Metcon: 25 Mins “The Mini Iron Coffin” Every 5:00 x 5 Rounds 200

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

Freedom WOD Classes Warm Up: 10 Mins  3 Rounds: 1:30 Bike – increase tempo every :30 5 Push Ups 10 Air Squats 10 Kip Swings Strength: None Metcon: 30 Min Cap “Deck of Cards” For Time: Hearts = Push Ups Diamonds = Goblet Squats Clubs = T2B Spades = KB Swings 53/35 Joker = 25/20

Freedom WOD Classes Warm Up 6 Mins 2:00 Row 2 Rounds: 10 Front Squats 5 Clean High Pulls 5 Power Cleans 5 Squat Cleans Strength: 21 Mins  Week “C” 7-13 Squat Program 5:00 to warm up Front Squats to working weight Then Every 4:00 x 4 Rounds Perform 3 Front Squats 76% of 1RM +

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 15 Air Squats 10 MB OH Press 1:00 Bike 10 Sit Ups 1:00 Jump Rope Metcon: Cap = end of class “Colorado Minute” Partner Workout For Time: 150 Wallballs 100 Cal Bike 150 Sit Ups 200 MB Lunges 300 DU / Singles *1 partner works for