The weather has turned and tougher minds and bodies are those that don’t stray from consistent attendance. Maybe try and set your alarms for the earlier sessions and start a new challenge of hitting 4 wods/ week for 3 weeks.  Has the clean eating gone out window in favour of ‘comfort’ food and missed workouts? Change the pattern NOW and stop the ROT.  The momentum you gather will be hard to stop!


3 Deadlift (build)

3 Shoulder Press (build)

5 Rounds


” The Octopus ”

Run 300 m

8 Push Press (60/40)

16 Toes To Bar

32 Double Under

3 Rounds

CAP 15 minutes