Freedom WOD Classes WARM UP: Duck walk tag 4 Rounds of 90 second Play tag but members have to move around by duck walking. Strength: 5 min EMOM Front Squat at 90% of 1RM x 1 reps Clean Pull (Panda Pulls) using % of snatch 1RM 100% x 5 110% x 3 120% x 1

WIN A FREE Eleiko Sport COMPETITION SET! #100kGiveaway To celebrate FitAID’s upcoming milestone of reaching 100,000 followers on Instagram, we are going to give away a full Eleiko competition set (valued at over $3,000), to the gym that posts the most FitAID selfies to Instagram! TO ENTER: Take a photo of yourself at your gym

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 240th Birthday to the United States Marine Corps U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province,

Happy Birthday to this Cool Kid! Freedom WOD Classes Farmers and Lumber Jacks Strength: 5 min EMOM Back Squat at 90% of 1RM x 1 reps Snatch Pull (Panda Pulls) using % of snatch 1RM 100% x 5 110% x 3 120% x 1 Sq Snatch 90% x 1 95% x 1 Metcon: 5 Rounds

Freedom WOD Classes 100 Double unders for time Strength: 5 min EMOM Front Squat at 80% of 1RM x 3 reps Squat Cleans 75% x 3 80% x 3 Metcon: Happy early B-Day Flint! 3 Rounds 5 min AMRAP 11 HSPU 13 Burpees 80 Double Unders 2:1 singles Rest 2 mins between rounds Elite Competition