Check out the new BoxBasics “Be a Beast” shirt! They come in both tee’s and tanks. http://www.shopboxbasics.com/ Freedom WOD Classes Warm Up: “JunkYard Dog” Skills: 12 min Split Jerk Drill: Working on split/speed/and drive under the bar (PCV or Unloaded Bar) Strength: 12 min EMOM Note: Do not go any heavier than 60% of your

This weekend, Kyle Knapp will be competing in the @mbscrossfit Turkey Challenge competition! Make sure to get down there to cheer him on! The competition will be Saturday, November 21st and Sunday, November 22nd from 8am-5pm, but we will post Kyle’s heat times as soon as they’re up! MBS CrossFit 10900 W. 120th Ave. Broomfield

Keep the FITAID selfies coming!!!! A new set of bumper plates sounds pretty good! Freedom WOD Classes Farmers and Lumber Jacks Strength: 15 min EMOM increasing in weight 1 Power Snatch + 1 Squat Snatch + 1 OHS Metcon: “Cindy” 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Elite Competition Class

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