With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Freedom WOD Classes Warm Up: 7 Mins 2:00 Bike / Row or Run 2 Rounds: 5 Negative Push Ups 5 Inchworms 5 KB Jefferson Curls 10 KB RDLs Strength: 15 Mins 3 x Superset 10-12 HSPU OR Strict Press 12-15 DB Flies 3:00 rest between sets Mobility: 6 Mins 2:00 Hip & Ankle Opener 4:00

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 20 Pull Aparts 10 Hang Power Cleans 5 Single Leg Broad Jumps :30 Hollow Rock or Hold 10 Sit Ups Mobility: 12 Mins 1:30 / Side LAX Roll Traps 1:30 / Side KB Smash Calfs 1:00 / Side Calf Stretch 1:30 / Side Samson Stretch OR

We are one month out from the Guardian Games! Team registration is $150 or $100 if one of your teammates is a first responder or veteran. We also have two free team registrations available, provided by Fred Porter and Porter Real Estate! Scheels and New Belgium are sponsoring the event with a $2000 prize pack

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds: 200 M Run 5 Muscle Snatch 5 Power Snatch 5 Burpees Wall to wall walking samson stretch Strength Conditioning: 15 Min Cap Pick your poison 4 x 500/400 M Row 4 x 30/24 Cal Bike 4 x 400 M Run or Ski 1:30

Murph shirt pre orders are open now! Available in unisex t-shirts and female muscle tanks. *Bring your weight vest in today and Wednesday for an extra challenge* Freedom WOD Classes Warm Up: 8 Mins 500 M Row / 30/24 Cal Bike 1:00 PVC ROM 20 Pull Aparts 10 Burpees 10 Kip Swings 5 Strict Pull