McCann Fitness & Nutrition

Law Enforcement, First Responders, Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Weightlifting
Coach
Kara McCann

Features
4 sessions per week
Must use App app to view and log training
Team Training
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What Is The Forge?
The Forge is a strategic training system for men who crave more than aesthetics. It’s built for men who want: A body that performs under pressure A mind that’s forged in discomfort A lifestyle grounded in discipline, integrity, and God-given purpose
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Who It’s For:
The husband who wants to lead with strength and presence The father who refuses to let his kids see a man who gave up The first responder, tradesman, business owner, or leader who knows his example matters The man who is sick of mediocrity—physically, mentally, spiritually If you’ve ever felt the fire dimming inside you… The Forge was built for you.
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What You Get
4 Days a Week of Strength-Driven Training Every week, you’ll train with a purpose: Push Days to build chest, shoulders, triceps, and upper-body power Pull Days to develop raw strength and back dominance Lower Body Days to build a foundation of resilience and athleticism Conditioning Days to forge lungs, grit, and functional movement
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Brotherhood + Accountability
The Forge is a brotherhood of men walking the same narrow road. Inside our private group, we don’t tolerate excuses—but we’ll carry you when you’re wounded. Every week includes: Coach check-ins Accountability prompts Iron-sharpens-iron challenges Mindset reflection + feedback Open Q&A support
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Video demos, coaching notes, and cues included.
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Faith and Mindset Integration
Each week brings scripture, quotes, and spiritual reflections to challenge and strengthen your soul.
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Brotherhood + Accountability
The Forge is a brotherhood of men walking the same narrow road. Inside our private group, we don’t tolerate excuses
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Delivered through TrainHeroic
Everything is delivered through TrainHeroic: Every rep, set, warm-up, and cool-down is logged
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push, Strength

A

Bench Press

4 x 6

B

Overhead Press

3 x 8

C

Dip

3 x 10

D

Incline DB Bench Press

3 x 10

E

Front Rack Hold

3 x 0:30

F

Push-Up

@ 1:30

Sunday
Faith & Mindset Integration 
Monday
Lower Body (Deadlift + Sprint)

A

Trap Bar Deadlift

4 x 5

B

Bulgarian Split Squat

3 x 8

C

Leg Curl, Machine

3 x 12

D

Sled Push

3 x 50

E

Sprints

6 x 30

Tuesday
Conditioning (Grit & Grip)

A

Russian KB Swing

4 x 15

B

Sandbag Burden Carry

3 x 1:00

C

DB Step Up

3 x 10

D

DB Snatch

3 x 6

E

DB Farmer's Carry

4 x 50

F1

Burpee

1 x 5:00 @ 10

F2

Jump Rope

1 x 5:00

Wednesday
Pull Strength (Back/Bicep/Core)

A

Pull-Up

B

Barbell Row

4 x 8

C

Hammer Curl

3 x 10

D

Chin-Up

E

Hanging Leg Raise

3 x 12

F

Bear Crawl and Drag

3 x 50

Thursday
Iron Sharpens Iron Challenge
Coach
coach-avatar Kara McCann

With two decades of experience in the fitness industry and with a career as a firefighter/paramedic, I know what it takes to be at the top of your game - physically, mentally and emotionally. My training programs are not for the faint of heart.

FAQs
Why Does This Program Work
It works because it confronts every area of weakness: Your body is made strong through progressive overload and smart recovery Your mind is sharpened through consistent challenge and leadership tasks Your spirit is refined through scripture, reflection, and disciplined living
What’s Expected of Me
You’ll be expected to: Train with intent 4x a week Log your nutrition and hydration Engage in mindset work and brotherhood accountability Post weekly check-ins and respond to coach prompts Live with honor, humility, and hunger
Who Built This?
Kara, the founder of The Forge—a full-time firefighter, paramedic, strength coach, powerlifter, and woman of God who knows what pressure feels like. She’s coached hundreds of men and women —mentally, physically, and spiritually—and created The Forge to give high-value men the roadmap they never had.
Why Join The Forge
The world is soft. You don’t have to be. Join The Forge, and become the man the world desperately needs. From the ashes, we rise. Built in The Forge. Led by the Spirit.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Forge
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The Forge
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The Forge
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