With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Freedom WOD Classes Warm Up: 12 Min Cap 1:00 PVC ROM 1:30 / Side LAX Roll Rotator Cuff Then 2 Rounds: 15 Pull Aparts 8 / Side KB Bottoms Up Press 3 Wall Walks 5 Hang Power Snatch 5 Overhead Squats 5 Power Snatch Strength: 8 Mins 8 Min EMOM: Odd: 8-10 HSPU – as

Freedom WOD Classes Warm Up: 10 Min Cap 500 M Row / . 7 Bike 20 Alt. Step Ups 10 KB Jefferson Curls 10 KB Deadlifts 5 / Side KB Turkish Get-Ups or Turkish Sit-Ups 20 Air Squats Intervals – 8 Mins Every :30 x 8 Rounds = 4 Mins Followed by 4 Min AMRAP

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 5 Inchworms 5 Burpees 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 78-82% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video –

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Inchworms 10 Deadlifts 10 Hang Power Clean 5 Split Jerks Then 2:00 Jump Rope Olympic Strength: 20 mins 8 Min Coach Lead -Panda Pull and Tall Cleans – Focus on pulling under the bar Then 10 Min EMOM 0:00-5:00 – 2 Hang Squat Clean &

U.S. Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008. He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Wall Slides