Oakland SWAT Sgt. Daniel T. Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin, and Officer John Hege. Daniel is survived by his wife, Jenni; and daughter, Jojiye. Sgt. Mark Dunakin and and Officer John Hege were mortally wounded during a

Murph Shirts are ready for preorder. There’s an order sheet at the front desk and the deadline is 5/16. Don’t be one of those guys, on Murph who sees these wicked cool shirts that Tyler designed and asking if we’re going to make more. “Just do it” Freedom WOD Classes Warm Up: 6 Mins 500 M

Murph is almost upon us! For clarity, we will only be running one heat on Saturday 5/25 beginning at 9:00 a.m. Show up before then as the heat starts at 9:00! Registration is open on Mindbody now. Barbells & Badges is open for registration! Date: August 17th Teams of 4 (2F/2M or 4F or 4M)

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Deadlifts 10 Hang Snatch High Pulls 10 Hang Power Snatch 10 Anchor T2B :30 Hollow Hold Mobility: 8 Mins 1:00 / Side LAX Chest 1:00 / Side LAX Rotator Cuff 1:00 / Side Couch Stretch 1:00 / Side Calf Stretch Strength: 9 Mins Every 3:00

Freedom WOD Classes Warm Up: 8 Mins 4 Round Rotating Tabata :20/:10 Air Squat Burpee Then: 5 Inchworms Down & Back Walking Samson 10 Jefferson Curls Strength – 9 Mins Every 3:00 x 3 Rounds: 5 Back Squats @ 80% Metcon: 18 Min Cap 3 Rounds For Time: 25 Wallballs 20/14 20/16 Cal Row or

Freedom WOD Classes Warm Up: 14 Mins 1:30 / Side LAX Rotator Cuff 10/Side DB Ext. Rotation 10 Wall Glides 15 Pull Aparts 10 KBS 5:00 Turkish Get Up Practice – Coach Lead OR Mobility – Video Strength: 8 Mins 8 Min EMOM: Odd: 8-10 HSPU as hard as possible Even: Core – Max Effort