WOD Friday, January 3

Hope everyones 2014 is off to a great start!  We have a super busy and exciting January ahead of us, and we can’t to get this year started off with a bang.  First peace of business that we are so proud to announce and to begin is Connex Spinning classes!

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We can not say thank you enough to Renee V. for offering this class to Connex.

Please plan on arriving about 10-15 minutes before class to set up your bike and what not.


We have lots of folks ordering grass feed beef from Kory Ryan and I would like to place the order soon.  So if you have not signed up and would like to place an order for some premium beef please have your order on the white wash board by Monday, January 6!  Thanks Guys!


10 min
:30 sec clean and jerk (135/95)
:30 sec REST
* as far as choosing your weight, you should be able to get at least 5 reps in within every 30 sec effort.

100 Double Unders
30 Power Snatch (115/75)
30 OHS
15 Power Snatch
15 OHS
100 Double Unders