How Much Does It Cost To Be A Good Person??


By Alvie Hafen

The world can be a dark and dreary place. Everyday in the media we see the worst of human society. There are crimes of hate, school shootings, and acts of terror. Why? Why do humans do these terrible things to each other? Even in schools kids tease and bully each other to the point of tears and blood. At work and the gym people gossip and spread rumors. We make fun of the less fortunate or the obese. The world does not need any of this. We are in this life together. We are all human.


It does not matter your color, your religion, or your sexual preference. It doesn’t matter whether you are rich, or poor, or handicapped. Who cares if a man loves a man? Who cares if they believe in a different god? So what if his skin is darker than yours? The only thing that matters is that we are ALL Humans.  We all have feelings. We all smile, cry, and feel. We are all just trying to live our life.


I am not a very religious person. But I do believe in one thing. I believe in being a good person. Help those who are less fortunate, hold the door open for the person behind you, surprise your coworker with a coffee or just say thank you. The world needs a little more love and compassion. If someone’s hair looks great, tell them! Who doesn’t love a compliment? Don’t just think it; say it. No one can hear your thoughts, but they can see and feel your actions. It feels good to help and serve others. It feels great when you make someone’s day. Bringing a smile to someone is one of the most rewarding feelings a person can have.


A Facebook like will not change the world. Words will not change the world. Don’t just say you care, show through your actions that you care for others. It is a simple concept that we often forget. Treat people how you want to be treated. Life can be cruel and difficult for everyone. We should all strive to be a decent human being. It costs zero dollars to be a decent human being.






Warm Up: 3 Rds: 12/9 machine, 12 lunges, 10 KB High Pulls

Finish with 15 PVC PT, GM



90 seconds each side lateral hip distraction



4 Rounds
5 S2OH 115/75
10 Power Cleans 115/75
15 Burpees
20 KB Swings 53/35
25 Wall Balls 20/14
Rest 3 minutes after each round
HSPU instead of S2OH

40 min time cap


Welded Lean

4 Rounds
5 DB Push Press 40/25
10 Deadlifts 135/95
15 Burpees
20 KB Swings 53/35
25 Wall Balls 20/14
Rest 3 minutes after each round


Mobility of the day: Low Back Smash (pg. 290)
Improves: Low Back Pain, Global Rotation, Stiff Low Back





8 to 9am




4:30 to 5:30 With Coach Leo




6:30 to 8pm With Coach Jacob