WOD Friday, February 20


Featuring Connex’s very own Brian T.

When: Sunday, March 22 @ 10:30
Where: CrossFit Connex

On Sunday, March 22 Connex member, Brian T., will be hosting a gymnastics clinic that will focus on kipping and handstands. This clinic will help you to better understand the mechanics of the handstand and the kip that is used in various CF movements.  No matter your CF level you will leave this clinic being more efficient and skilled with these movements.

Topics to be covered throughout the session will be, proper body mechanics in the handstand and common mistakes seen in CFers as well as a thorough description on unnamed-3mechanics of kipping and how they relate to pull-ups/toes to bar.  You can expect to be taken through a gymnastics shoulder/wrist warm up, taught various handstand exercises, and be introduced to different kipping pull up/toes to bar exercises  that will translate to faster more efficient movement.  (these will be helpful to developing the MU).

Brian began his gymnastic career in high school with private lessons in effort to learn how to tumble.  After only a few months he had already developed the skills necessary to join a local competition cheerleading squad where he continued to advance his skills.  In college, Brian joined the Georgia Tech cheer team where he continued to improve his mobility and body control.  After two years of participation with the GT cheer team, Brian joined the GT gymnastics club.  His transition from cheer to gymnastics allowed him to further develop the calisthenic strength and skillsunnamed-2 that translate into CrossFit so well.  It was not only his time spent in cheer and the GT gymnastics club that helped him become a strong athlete, but his own determination and will to grow that has helped him become the stellar gymnast we see at Connex.  Brian has spent many years developing his skills and strength by teaching himself through the use of videos, reading articles, and simply trying it, failing, and trying again in different ways.  Brian’s experience has helped him become a great athlete himself and even better teacher of the sport.

This clinic is an awesome opportunity to help you raise your CF game. Brian’s clinic will help all of us train and move more like gymnasts and less like CFers! 🙂
If you would like to participate please be sure to sign up by Friday, March 13 on the right hand side of the white wash board.  – Thanks guys!


Snatch Complex
1 Power Snatch + 1 Hang Snatch + 3 OHS
1 Power Clean + 1 Hang Clean + 3 Front Squats

14.5 Open WOD
21-18-15-12-9-6-3 reps for time of:
thrusters (95/65)
Bar Facing Burpees


Open Gym Schedule for the weekend:
Saturday: 8:00 am-10:00 am
Sunday: 10:00-12:00