Casius “Cash Man” Knapp  10/25/02 – 4/25/08 Freedom WOD Classes Warm Up 12 Mins 3 Rounds Rotating Tabata 20/10 (9mins) Hollow Hold Reverse Plank Hold Reverse Plank Marchers Plank Hold Mountain Climbers Bear Crawl Strength: 12 Mins Week “B” 12 Min Core and Hip-flexor Strength 3 Rounds 45 Sec MB Arm Alt Deadbug 15 Sec

Kain “CowBoy” Knapp 10/7/02 – 3/18/14 Freedom WOD Classes Warm Up: 10 Mins 2 Min Double Under Practice Then 10 Banded Pass Through 10 Strict Press 10 Push Press 10 Jerks Then start warming up to your working weight for strength Strength: 16 Mins  Week “B”: 16 Mins Strength: Every 2 Mins Complete (6 mins)

Liberty “Bell” Knapp 3/10/08 – 10/27/20 Freedom WOD Classes Warm Up 10 Mins 2 Rounds (10:00) 30 Sec Rd 1 Plank Holds/Rd2 HS Hold 10 Pike Push Ups 10 Push Ups 30 Sec Pull Up Bar Hang 10 Kip Swings 10 Jumping Pull ups Strength/Conditioning: 12 Mins Cap Week “B” 12 Mins (allow for 10-15

Klyde “Monster Man” Knapp 9/4/13 – 8/13/26 Final Week To Vote! Please Click the link below to cast your vote. Remember you can vote as many times as you have emails! https://vote.nocostyle.com/health-and-wellness/crossfit Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Box Jumps 10 Banded Pull Apart 10 Snatch Grip Deadlift 10 Hang Snatch

Freedom WOD Classes Warm Up: 2 Rounds (15:00) 1:00 Easy bike 10 Burpees 10 DB Shoulder to Overhead 10 Air Squat Jumps 10 Heavy Object Deadlift (45/35 Plate okay) 10 Kip Swings Metcon: 30 Min Cap “You Ain’t Much Fun” Partner A: Row for distance Partner B: 2 rounds of: 5 pull up, 10 push

Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 2 Rounds 10 Clean Deadlifts 10 Clean High Pulls 10 Power Clean 10 Front Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 20 Mins Strength: Every 3 Mins