Current Pups Justice 8/8/19 Luther 5/24/24 Freedom WOD Classes Warm Up: 2 Rounds: Tabata 45/15 45 sec Easy Ski 15 sec rest 45 sec Monster Band Walk Down 15 sec rest 45 sec Monster Band Walk Back 15 sec rest 45 sec Monster Band Air Squats Metcon:  “Justice & Luther” 20 Min Partner AMRAP Partner

The OG Pups Austin “Hound Dog” Knapp  &  Apollo “Gizmo” Knapp    10/10/98 – 8/31/15              12/4/98 – 5/19/08   Freedom WOD Classes Warm Up:8 Mins 2 Rounds 100 M Run 5 Deadlift 5 Clean High Pull 5 Muscle Clean 5 Hang Power Cleans 5 Front Squats Strength: 16 Mins

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