I was going to write an updated version of this post for this year. But as I was setting up my blogs for the week my son asked me if I would read this to him. He saw his picture and wanted to know what I was up to. So I explained to him exactly what the gym does on his birthday every year and why. He then asked if I would read this blog to him. When I did he became overwhelmed with happiness and warmth. He truly understood what it all meant. It was such a surreal and amazing experience for us both. Because of that I left the post alone for the most part. It brought a tear to both our eye’s. Enjoy, and thank you for doing this workout in honor of my son. I truly love you all.

A very happy 6th birthday goes out to my son! He’s as persistent as his daddy, but as sweet as his Mommy (thank God!). Six years ago today one of the first things he did was hold my pinky in the hospital nursery room. That day I felt this unbelievable feeling rush all over me and I knew….how deeply in love I was with him. Each day he molds more and more into the man I want him to become. He is caring, and kind hearted, yet ferocious about gaining the things he wants. I often laugh with Emalee about how proud we are of his persistence but also at how annoying it can be for us as parents… sometimes, hahaha. However, I know that one day his traits will make him very successful and I will be darned if we ever take them away from him. He is beautiful inside and out. I miss him whenever I am not around and love every moment I spend with him. Watching him build a love for sports, buy his first pair of cleats, and interact with all his little friends has put multiple smiles on my face… and even given me a few tears. What an amazing feeling it is to be a parent.

Son, six years ago today your Aunt Katie designed this wod for everyone to do upon the excitement of your birth. Then, only a few people took part. Now… once again, an entire family will. One day you will truly understand just how special that is. You and your sister are my driving force behind everything that I do. Happy Birthday, son. Daddy loves you.



100 Jump Rope Singles

10 Bumper Jacks 2″

10 Bumper jacks 4″

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extensions

10 Snatch Pulls


Shoulder Mobility


3 Rounds (At a walking Pace)

8E Rear Delt DB Row

10 Bar Roll Outs

8 Weighted Pull Ups


Full Snatch

3 @ 65%

3 @ 70%

3 @ 75%

2 x 2 @ 80%



3 Rounds

9 Squat Snatch (135/95) (115/75) (95/65) (75/55)

20 Pull Ups

11 Box Jumps (30/24) (24/20) (20/12)


Recent Posts