WOD Monday, January 13


Hooray!  Today is the first official day of our Paleo Challenge!  Congrats and good luck to all of our Paleo challengers.  Have fun with it and stay strong in these first couple of days!   Keep in mind why you have committed to this challenge, how much better you will feel after these next four weeks, and how you want to WIN that free T shirt!

Speaking of that free T shirt!  We are going to run a caption contest for the next week!  You have 7 days to think of the most creative and funny t shirt idea out there.  The idea should be paleo/Connex themed and will be used as the t shirts awarded to the teams that get through the entire challenge without cheating.  We can’t wait to hear all of your awesome ideas.

Also, if you have not already, don’t forget to “like” the Connex Goes Paleo page on Facebook!  This is a great resource for daily motivation, recipe ideas, as well just some support as we begin these next four weeks!  Please feel free to post any and all ideas/resources you find.  Don’t be shy Connex!

This is going to be such a fun Challenge!  We can’t wait to see all of the amazing progress that is made through these four weeks.  Train hard, eat clean  and stay strong Connex!


Also, we are excited to announce that we are adding two classes to our weekly schedule.  These classes go into effect this week!  We will now be offering a 5:00 am on Tuesday (thank you so much Justin C.) and a 12:00 coaches class on Fridays (thank you so much Dave R.)  Gentle reminder that 12:00 classes on M,W, and F are currently for our more experienced CFers.  The 12:00 time is often when some of our coaches WOD and since they are WODing as this time, there is not as much designated time for breaking down of movements/instruction.


2 squat Cleans + 1 Jerk (heavy)

12 min AMRAP
5 thrusters (115/75)
10 Pull Ups
15 Burpee Box jumps