Tuesday Dec 3rd WOD


“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Strength: Deadlift

Build to a Moderate weight Single Deadlift *Tempo: 5 Seconds Up & Down


AMRAP 5: 7 Squat Cleans (95/65) 25 Double Unders Rest 1 Min AMRAP 5: 5 Squat Cleans (115/85) 25 Double Unders Rest 1 Min AMRAP 5: 3 Squat Cleans (135/95) 25 Double Unders

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Monday Jan 18th WOD

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Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead