Posted: October 11, 2017 in Uncategorized

What does it mean to be the best you? If fitness is your only focus your missing the boat. In our program we view the four pillars of fitness to be Nutrition, Recovery, Mindset, and Movement. These are written in order of priority and value. Many of you fitness addicts look at this and think that movement (the WOD) is last? Weird. Fact is being truly fit and healthy is a synergistic approach and not one dimensional.

  • Nutrition: You are what you eat.. This has become far more evident as the body of scientific evidence grows. On a cellular level the raw materials you give your body is what your body uses to repair tissues and cells. So you truly are what you eat.
  • Recovery: Who loves sleep? Sleep is beyond critical to our health and fitness. When we sleep we can repair and rebuild. Without it you will fall apart and the impacts to your health will be greater than you realize. Recovery is also SMR, mobility, stretching, core activation, whatever you want to call it you have to take care of the damaged and dysfunctional tissues to allow your body to be healthy and functional.
  • Mindst: Mindset is your emotional state, your goals, your relationships, how you give and receive love. Mindset is you taking control of your thoughts, emotions, and actions. The space between your ears is critical to health.
  • Movement: Movement is what we consider exercise. We work hard to design well thought out fitness programs, so as long as your consistent this part should be covered.

Moral of the story is take care of you, not just working out everyday but in every aspect of life. If you only get one hour to workout a day what are you doing for your health the other 23 hours. You only get one body and one shot at life don’t blow it.

Warm Up B


  • Hang Power Clean + Squat 5×3
  • TRX Inverted Row 5 x 10
  • Heres a great clean video of the hang clean and teaching progression. Clean progression


  • 10-9-8-7-6-5-4-3-2-1
  • Hang Power Clean 50/30
  • Thruster
  • Burpee over bar
  • toes to bar

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