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“Rule your mind or it will rule you.”  – Horace

I really like Tommy Kono’s point (paraphrased): Practice doesn’t make perfect; practice makes permanent. The idea that practicing something is guaranteed to make it correct is nonsense. You’re simply training yourself to do what you’re doing exactly the way you’re doing it. If attention isn’t given to performing every single repetition as well as possible at that moment, you’re actually making things worse for yourself by further practicing what you’re doing wrong. – Read the rest of the ARTICLE HERE

The new CFR under construction, only 31 more days til the move!


1. Every :45 x5: 1 Back Squat @ 85%

Goal: LG, FG focus on bar path and speed

2. For reps, rest :60 b/w:

2min: Cleans 95/65

3min: Cleans 165/95

4min: Cleans 205/125

Goal: Must have 1rm 225/140. Focus on receiving lower as weight gets heavier. Max of 30 reps per weight. If you feel confident with cleans but under 225/140 use 1rm clean 30%x15 for 2min, 55%x10for 3min,70%x5 for 4min reps. Not comfortable with cleans use time for tech work or a heavy double TnG deadlifts.

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“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” – Deepak Chopra

Strength vs. Conditioning – ARTICLE

The reason we spend so much time on Olympic weightlifting and working the technique of the movements is because we NEVER want you to look like this…..


1. 15min find a 1RM Power Snatch

Goal: looks good, feels good. Use heavy OHS as a sub

2. 5rds

15 Kb swings

15 Sit ups

Goal: unbroken on swings and sit ups

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“You can come out of the furnace of trouble two ways: if you let if consume you, you come out a cinder; but there is a kind of metal which refuses to be consumed, and comes out a star.” – Jean Church

A Case For The 11th Fitness Domain: Self-Confidence – ARTICLE


Teams of 3:


10 back squats @ 50% of 1rm

Hold Chin over the bar

10 burpees

rest 2min

Athlete 1 back squats while athlete 2 holds their chin over the bar, athlete 3 rest. Cycle through this until all athletes have completed back squats. After completion of the teams back squats, all athletes work at the same time to complete burpees. once all team members have completed burpees then a mandatory 2min rest.


Perfect technique + great programming = optimal results.” – Jeff Martone


5 Benefits Of Proper Programming: Is Your Coach Up To Par? – ARTICLE



1. 3rds

Within :90 1 attempt unbroken double unders

:30 rest

2. 2rds, rest :90

5min AMRAP

10 KB snatches 24/12

5 Hurdle hops 30/24

10 HR push ups

-Goal: 1. 3 attempts to get unbroken double unders, cumulative score for all 3rds. 2. If unable to snatch 24/12, sub kb swings. Practice pacing, both scores should look similar.

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“All the breaks you need in life wait within your imagination; Imagination is the workshop of your mind, capable of turning mind energy into accomplishment and wealth.” – Napoleon Hill

Why Going RX Is Preventing You From Going RX – ARTICLE


1a 3×2 Pause Front Squat rest :30

1b 3x :60 Side bridge (ea. side) rest :30

2. 15min: 1rm Hang Squat clean + Split Jerk

-Goal: 1a heavy as possible, perfect form. 2. must be a caught in a squat, must be a split jerk

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“Avoid problems, and you’ll never be the one who overcame them.”
– Richard Bach

Practice Does Not Make Perfect- ARTICLE


1a ME strict pull ups, rest 3min

b. ME kipping pull ups, rest 3min

c. ME C2B pull ups


:30 Kb swings 32/24

:30 double unders

:30 jumping lunge

:30 Row

rest 5min, repeat

-Goal: 1.minimum of 7 strict pull ups. Kipping only, no butterfly. 2. work for entire :30 on each movement

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“Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough.”
– Lord Chesterfield

Are You One Of These People?…If So STOP IT! – VIDEO