“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson




-Strength –

12min to establish a 1RM deadlift


– Weightlifting –

12min to establish a 1RM Split Jerk (from rack)


– Conditioning –

For time:

1200m run

25 burpees

1200m run

* 16min time cap *


– Mobility –

Banded birddog w/ internal rotation bias x 2-3min ea side

Voodoo patellar pouch w/ box squat x 20-30reps

Quad mash w/ BB x 2-3min ea side



“People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to.” – George Allen


– Strength –

12min to establish a 2RM front squat 


– Gymnastics –

6min: ME STRICT Pull-ups x 3 sets

6min: ME HSPU x 3 sets  (STRICT then kipping)


– Mobility –

Banded 1st rib gnarlyness x 2-3min ea side

Lateral seam lacrosse ball peel x 2-3min ea side

Medial forearm mash w/ BB x 2-3min ea side


“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.” – Alice Walker


– Weightlifting –

12min to establish a 1RM clean


– Strength –

12min to establish a 2RM STRICT Press


– Conditioning –

EMOM x 10min:

ODD:  6-10 burpee C2B

EVEN:  12-20 alternating pistols


– Mobility –

Banded chicken wing x 2-3min ea side

On floor, arm behind back, lat/serratus mash w/ lacrosse ball x 2-3min ea side

Bench swimmer w/ internal rotation lacrosse ball mash x 2-3min ea side

Pistol Progression #1


“Every human being, of whatever origin, of whatever station, deserves respect. We must each respect others even as we respect ourselves.” – Ulysses S. Grant


– Weightlifting –

12min to establish 1RM snatch


– Strength –

12min to establish a 2RM back squat 


– Conditioning –

3 rounds for time of:

5 goblet squats  (2/1.5)

10 deadlifts  (315/225)

25 HR push-ups


– Mobility –

Monkey bars of death (pull and seesaw) x 2-3min ea side

Banded + distracted hamstring stretch x 2-3min ea side

Distracted track start stretch x 2-3min ea side

Forge more than Fitness

Mind.Body.Soul.Forged…….i didn’t just stumble upon that one day and decide to use it as our slogan. Nor did i write and punctuate it without purpose. But, have you ever read it on our website or shirts and really, truly thought about the meaning behind it?

Gandhi once said, “To develop the spirit is to build character and to enable one to work towards a knowledge of God and self-realization. And i held that this was an essential part of the training of the young, and that training without culture of the spirit was of no use, and might be even harmful.”

Training without the culture of the spirit, or, soul – might be harmful? Yes, and i couldn’t agree more. Because an elite level of fitness without an elite mind, body, AND soul to fuel it doesn’t mean shit. A lifetime of hero WODs, benchmarks, and PR’s are meaningless if that’s truly all you are training for. The next time you hear 3, 2, 1, go – don’t just go. Go pray.


“All that we send into the lives of others comes back into our own” – Edwin Markham



– or –


– Weightlifting/Strength –

1) EMOM x 3min:

2 Power Cleans @ 80%

* rest 1min *

EMOM x 5min:

2 Power Cleans @ 85-90%


2a) Push Jerk – 1 x 5, 1 x 3, 2 x 1-2  (heavier than last week)

2b) DB bent over row – 1 x 10, 1 x 8, 2 x 6  (heavier than last week)


– Conditioning –

3 rounds for time:

10 squat cleans  (95/65)

60s bar hang

10 squat snatches  (95/65)

60s plank hold


– Mobility –

Tricep BB mash from rack x 2-3min ea side

Band loaded rack position x 2-3min ea side

Meaty tricep BB mash on floor arm extended x 2-3min ea side

Band loaded OH rack position x 2-3min ea side


“Two things awe me most, the starry sky above me and the moral law within me.” – Immanuel Kant


– Weightlifting –

3 Snatch Balance + 3 OHS x 4 sets  (heavier than last week)

* all reps completed on a 5min clock *


– Strength/Gymnastics –

1a) Front Squat – 80% x 5 x 1, 90-95% x 3 x 3

1b) Step box jump – 2ea x 4

* all reps completed on a 5min clock *


– Conditioning –

For time:

800m run

40 recline rows

40 pushups

10 clean & jerk  (185/125)

20 KBS  (2/1.5)

20 T2B

400m run

* 15min time cap *


– Mobility –

Calf/achilles BB mash x 3-5min ea side

Bonesaw x 3-5min ea side



“We are always the same age inside.” – Gertrude Stein


– Weightlifting –

Power clean pulls – 2 x 5, 2 x 3  (AHAP)

* all reps completed on a 5in clock *


– Strength/Gymnastics –

1a) STRICT Press – 85% x 5 x 1, 90-95% x 3 x 3

1b)  STRICT Pull-ups – 4 x SM

* all reps completed on a 5min clock *


– Conditioning –

4 rounds for total reps:  (:60/:20)

burpee broad jump

KB snatch  (1.5/1)  :30sec left arm, :30 sec right arm

front rack reverse lunge  (95/65)


– Mobility –

Middle splits x 2-3min ea leg (contract/relax/reach)

Middle splits iso holds x 2-3min  (walk up onto hands and hold as long as you can, walk back)

Adductor mash w/ KB x 2-3min ea side

Teachable Tuesday – Dynamic vs. Static Start in regards to weightlifting 



“I sometimes suspect that half our difficulties are imaginary and that if we kept quiet about them they would disappear.” – Robert Lynd


– Weightlifting –

1)  EMOM x 3min

3 power snatch @ 75-80%

* 1min rest *

2)  EMOM x 5min

1 power snatch @ 85-90%


– Strength/Gymnastics –

1a)  back squat – 75% x 5 x 1, 85% x 3 x 2, 90% x 2 x 2

1b) ring dips – 5 x SM


– Conditioning –

For time:

20 – 15 – 10



box jumps  (24/20)


– Mobility – 

Super frog x 2-3min ea side

Adductor KB mash x 2-3min ea side

Butt demoralizer x 2-3min ea side

Motivational Monday




“Difficult times have helped me to understand better than before, how infinitely rich and beautiful life is in every way, and that so many things that one goes worrying about are of no importance whatsoever…” – Baroness Karon Blixen





30 snatch for time (135/95)


– Mobility –

Internal rotation BB mash x 3-5min ea side

Double lacrosse ball trap scrub x 3-5min ea side

Banded OH double handed worser thingy x 3-5min