Freiwald Hero WOD

It’s no secret of CTF’s affinity for the U.S. Navy SEALS. Our ties with Frank Heinrich (U.S. Navy SEAL, ret.) and Murph run very deep here.

Our appreciation for “The Teams”, their philosophy, work ethic and legendary ability to get the tough job done is equally as profound.

When Spencer Callantine from the Pulte Group’s BUILT TO HONOR Foundation approached us and asked if CTF wanted to be part of building a fully-furnished, mortgage free home for a fallen SEAL’s wife and daughter in Charleston, SC, CTF did not hesitate.

We called up Whole Foods and asked if they too would support your effort to do this. Whole Foods did not hesitate either.

CTF, along with the Pulte Group, Whole Foods and other Lowcountry gym communities are excited to bring this HERO WOD to you this Saturday, 10/29/16. If you are not a member of CTF, please FEEL FREE to workout with us this Saturday at 9am toward this outstanding cause.

Please read further for details on how you can not only get a kick ass workout this weekend, but raise money for a fallen soldier’s family AND (if you so choose) compete against other individuals from other gyms performing the same workout.

To SIGN UP or DONATE, JUST CLICK HERE.
YOU CAN SUBMIT SCORES AND FOLLOW THE LEADERBOARD USING THIS SAME LINK.
Donations of all sizes are welcome but to register for the leaderboard is $25.

JASON FREIWALD’S STORY:

Jason Friewald was born December 20, 1977, in McComb Township Michigan. Jason began his service with the Navy SEALs in November of 1996. Over the years he served with SEAL Team 3, SEAL Team 5 and NSWDEVGRU (SEAL Team 6). In 2008, during a mission in Afghanistan to capture top Taliban commanders, Jason suffered a mortal gunshot wound to the abdomen on September 11. Jason was able to eliminate the enemy combatant who shot him and 5 others during the raid before he died. On that day, Jason left his loving wife Stacey and then three year old daughter, Jasmine. CPO Jason Freiwald was awarded the Navy and Marine Corps Commendation Medal, the Presidential Unit Citation, Bronze Star for the Iraq Campaign, Bronze Star for the Afghanistan Campaign, Silver Star and Purple Heart.

Jasmine is now 11 years old and Stacey wouldn’t trade anything for the amazing ten years she had with the love of her life. Stacey is a strong single mother who works extremely hard to show her daughter “there is nothing you cannot do if you set your mind to it.” Sound familiar, CTF?

Stacey has climbed Mt. Kilimanjaro (twice), attempted to swim the English Channel, runs half-marathons and continues to volunteer with non-profits traveling to impoverished countries. Stacey however admits it has not been an easy road. She has struggled to find her identity separate from “military widow” and is in dire need of a new beginning. The Charleston Area is where that fresh start can happen, as Stacey and Jasmine have family support in the vicinity.

Stacey (left) and Jasmine (middle)

LOCATION: CTF – 1 New Orleans Rd. HHI. This Saturday 10/29 @ 9AM
WHY: To up fit a fallen hero’s Family (the Freiwald Family) with a Mortgage Free AND fully furnished home in the Charleston SC area.
WAYS TO HELP: Sign Up and Participate in HERO WOD FREIWALD at CTF or by choosing to DONATE ONLY
SIGN UP COST: $25 (donations of any size also welcome)
PRIZES: there won’t be any specific prize given to any one individual, in an effort to ensure that each and every dollar is going toward and helping the Freiwald Family – each gym will get a pair of tickets to the “FREIWALD WELCOME HOME CEREMONY” and have the ability to watch in person as the family walks in the home for the first time – Each gym has full discretion on who to award these tickets too.

To SIGN UP or DONATE, JUST CLICK HERE.
YOU CAN SUBMIT SCORES AND FOLLOW THE LEADERBOARD USING THIS SAME LINK.
Donations of all sizes are welcome but to register for the leaderboard is $25.

FREIWALD HERO WOD DETAILS:

The workout is modeled off of Murph: another HERO WOD named after fellow SEAL, Mike Murphy.
The core movements are running, pull-up variations, burpees and 2-count flutter kicks (right leg + left leg = 1 rep)
“Every 6:00” for SEAL Team 6 (DEVGRU)
“9 toes to bar or 11 sit-ups” for 9/11

DIVISIONS:

RX – “Freiwald” – 1
For Time:
1 mile run
100 Chest to Bar Pullups
200 Burpees
300 2-count Flutter Kicks
1 mile run
*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*
You may partition the pull-ups, burpees and flutter kicks any way you wish.

“RED” Division: – 2
For Time:
1 mile run
100 pull-ups
200 burpees
300 2-count flutter kicks
1 mile run
*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*
you may partition the pull-ups, burpees and flutter kicks any way you wish

“WHITE” Division: – 3
For Time:
1 mile run/walk
50 Pull-ups
100 Burpees
200 2-count flutter kicks
1 mile run/walk
*Every 6:00 perform 9 hanging knees-to-chest or 11 sit-ups*
you may partition the pull-ups, burpees and flutter kicks any way you wish

“BLUE” Division – 4
For Time:
1 mile run/walk
50 ring rows
50 burpees
150 flutter kicks
1 mile run/walk
*Every 6:00 perform 9 hanging knee raises or 11 sit-ups*
you may partition the ring rows, burpees and flutter kicks any way you wish

To SIGN UP or DONATE, JUST CLICK HERE.
YOU CAN SUBMIT SCORES AND FOLLOW THE LEADERBOARD USING THIS SAME LINK.
Donations of all sizes are welcome but to register for the leaderboard is $25.

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