U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and

  Happy 242nd Birthday to the United States Marine Corps U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province,

Happy Birthday Coach Kyle!  Love you Bro! Freedom WOD Classes Warm Up: 3 Rounds  5 KB Turkish Get up 7 Inch Worms w/Push Up 9 Single Leg KB Deadlift (each leg) Mobility: 5-8 min Lax Ball Chest and Shoulder 2 Min T-spine drill Strength: 10 min 10 Min EMOM Odd: 8-10 Burpee Even: 8-10 Dips

    Hope you are ready our annual Holliday party will be on Saturday December 2nd! White elephant gift exchange and pot-luck! Freedom WOD Classes Warm Up: 5 mins MB Warm Up Strength: 8 mins 3×5 Split Jerk Strict Press at 55% of Strict press 1RM (scale to regular strict press for new athletes) 8 mins

  Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds 250 Row 10 Glute bridges 6 Single Leg Broad Jumps land in squat Mobility: 5-8 min Partner Hamstring barbell smash Barbell chest/shoulder smash Strength: 10 min 10 Min EMOM Odd: 8-10 Sit Ups Even: 8-10 Ring Rows Metcon: Every 2 mins for

  Meet your November Athlete of the Month, Mr Marc Breen!  Freedom WOD Classe: Warm Up: 3 Rounds  10 K-2-E 20 Sec Hand Stand Hold 10 Front Squats Strength: 8 mins Snatch (this is ran as a group with the coaching leading the count) 3×5 at 55% With a 3 sec pause at the top