WOD Wednesday, March 6

We are calling on all of our Connex athletes to star in our 2013 Connex highlight video.  Alison M., will be taking film during the next several saturday WODs and possibly some evening workouts. The footage and film taken is a great way to showcase what we are and what we do.  We would love to have as many Connex athletes represented in the video as possible.   So, like always, come ready to work hard and show just how strong Connex is.  Here is last years video if you would like to get an idea of how your skills will be showcased.

Thank you to all of you for making Connex such an awesome community to be a part of.

Also! Not much longer to get in your registration for the open! It is here. This is why you work so hard every day. This is an opportunity to put your hard work to the test. Through the open you will learn something new about yourself and you will see what you are truly capable of.  To be apart of the open means a chance to inspire yourself as well as others.

For those of you who have registered for the open- the plan will be to program the open games WODs for Saturday.  Because every open games score needs to be judged and validated, if you know that you will be unable to get in on a saturday to complete your WOD then you will need to let us know.  We can then find another time for you to complete the WOD when there is an available coach at the box.

This is an exciting time for the entire CrossFit community and I am so pumped for those of you who have stepped up to the challenge of participating.  You will grow so much as an athlete and as a CrossFitter in these next several weeks.  Let us all be sure to encourage and support our games athletes as they compete in this world wide competition!

Pre WOD
Shoulder Press
5-4-3-2-1-2-3-4-5

WOD
3 rounds for time:
12 Burpees
6 sumo high pulls (115/75)

rest 2 minutes

3 rounds for time:
12 med ball cleans
6 push press (115/75)