WOD Monday, September 29

Ok guys!  Just incase you missed the last post, I wanted to remind folks of this awesome fall nutrition challenge we have kicking of this week.  Connex has never done a challenge like this before, so you won’t want to miss out!  This challenge welcomes anyone, paleo/vegetarian/vegan/clean eaters, folks looking to loose weight, folks looking to gain some mass, those wanting to see athletic improvements.  Whatever your goals are, they fit into this awesome Fabulous Feasting Fall Nutrition Challenge.

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Fabulous Feasting: Fall Nutrition Challenge
Start Date: Monday, October 6
Sign up by: Friday, September 26
Kick Off Meeting: Saturday, October 4

With fall harvest upon us it’s time for another nutrition challenge! This program is going to be run by CrossFit Connex’s very own Fil.  Fil  just completed a nutrition coaching program and is psyched to work with everyone on making lasting dietary improvements.

This program will be unlike any we have run before here at Connex.  The program will start Monday, October 5 and will run 8 weeks. The approach is Paleo-friendly, but is compatible with other dietary philosophies. Each participant will set their own goals based on where you are and what you hope to accomplish, but the idea is to focus on simple yet fundamental changes that can become permanent new habits for you. As with Crossfit, group support, measurement of progress and personal integrity will be the foundation of everything we do throughout this challenge.

Cost will be $25/ person and will include:
* initial assessment & goal setting
* weekly 30 minute workshop
* recipes and food prep tips of the week
* group activities such as a potluck, kitchen makeover, grocery store trip (if there is interest)
* ongoing personal coaching/ Q & A with Fil as needed
* pre and post physical fitness assessment
* final assessment and a KICK-ASS PRIZE for the biggest transformation

(Since we’re ending right around Thanksgiving, there may also be a special bonus session on healthy holiday meals.)

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PreWOD
3 rounds
1 min strict pull ups
rest :30
1 min strict HSPU
rest :30
1 min split squat
rest :30

WOD
3 rounds of 3 min AMRAP
1 Power Clean (155/115)
1 Thruster
1 Shoulder to Overhead
rest 2 min btw rounds

After Party
3×10 back extensions