WOD Monday, December 8

We have a big weekend ahead of us Connex!  So be sure to clear your calendars.    You will not want to miss any of the fun!


Friday evening is our Holiday Happy Hour WOD!  This means that on Friday at 6:00 you need be a the box dressed to WOD in your most festive holiday attire, then plan to head out to a near by bar for our white elephant gift exchange and some holiday spirits!   We will WOD at 6:00 and it is usually a team WOD that is different then what was programed for that day of classes.  Friends and family are welcomed and encouraged to join us for the postWOD festivities.
Hope to see everyone there!  I can’t wait to celebrate the holiday season in Connex style!


Sunday is our first ever Airsoft WOD!  We did move up the start time for this event to begin at 10:00 am.  All athletes wanting to WOD during this event MUST sign up by Wednesday evening at 7:30 pm on the right hand side of the whitewash board.  If you are planning on participating on Sunday, you will need to be at the box by 10:00 am for the safety briefing.  This is mandatory.  Heats will begin promptly at 10:45!
The WOD will be organized so that athletes will be rewarded for rounds completed as well as accuracy of shots taken.  A final championship heat will be completed at the end of the day!
You do not have to have shooting experience to participate.  Kelyn and two of his friends will be there assisting Connex athletes in the Airsoft portion of this WOD.
Guys this is awesome and is a super unique way to incorporate your CF in with a totally different sport/skill!  This is not to be missed!
Also- if you would like to help set up, Coach Em will be at the box by 9:00 am.  She would love any extra hands!  Thanks so much in advance!


EMOM for 10 min
Back Squat @ 90-95% of 1 rep

3 rounds
10 Clean and Jerks (135/95)
30 Double Unders
10 Burpee Pull ups
30 Double Unders