Blog

WOD Friday 20171215

The 2nd Annual Connex In-House Competition is slated for Sunday, January 21st. We will have 3 divisions for M/F teams to compete in: RX, Intermediate, and Scaled. All are encouraged to take part and we will have awesome workouts for all levels and abilities! Find a partner, come up with a kickass team name, and get ready to throw down in a little over a month. Division movement standards and more details are available in the Facebook event.

PreWOD
Back Squat
5@85,90,95,100,105%

WOD
3 Rounds
10 Front Squat 185/135
20 Chest to Bar Pull Up
50 Double Under
Time Cap: 15min

WOD Wednesday 20171213

Do you have goals? How well have you achieved your goals in the past? Having a goal is an amazing thing, and we want to help you create a plan for your 2018 goals. On Saturday morning at 9am, come to Connex for our Goal Planning Workshop. Coach Alison is providing instruction on three popular goal achieving methods and is ready share the knowledge with you. Head over to this link to register!

PreWOD
Work to heavy set of 3 Hang Power Clean

WOD
3 Rounds
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

WOD Monday 20171211

Thank you to everyone who did the 12 Days of Xmas WOD on Friday and also to everyone who celebrated afterwards at Pasqual’s. That night is always such a fun experience and Friday was no different. We love to have a gym packed full of people who work hard through a tough workout and then celebrate each other’s accomplishment. Thank you Connex for making 2017 another amazing year of fun and fitness. Let’s carry it into 2018 stronger than ever!

PreWOD
Back Squats
5@80,85,90,95,100%

WOD
AMRAP 10
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

WOD Friday 20171208

It’s the most wonderful WOD of the year! Every class will be performing the 12 Days of Xmas workout. Our 5pm class will be the Happy Hour WOD where everyone is asked to dress in their favorite festive outfit. If you have already performed the workout and would like to hangout with a beverage and enjoy the atmosphere, please come out and cheer your FitFam on. After everyone is done with the WOD, we will head to Pasqual’s on East Wash for dinner and margaritas, followed by the White Elephant Gift exchange!

WOD
12 Days of Xmas
Done in the manner of the song 12 Days of Christmas:
1 HSPU/Wall Walk
2 Power Clean 115/75
3 Push Press
4 Front Squat
5 KBS 70/53
6 Pull Ups
7 Burpees
8 Toes 2 Bar
9 Wall Balls 20/14
10 Box Jumps 24/20
11 Snatch
12 Thrusters

Back Squat percentages for those who’d like to do them before or after the workout. These must be out of the way of those doing the workout.

5@75,80,85,90,95%

WOD Wednesday 20171206

Get your White Elephant Gift exchange gift wrapped and ready for Friday evening! Come for the WOD, cheer each other on, then join everyone for dinner and margaritas at Pasqual’s on East Wash. Let’s make this the best 12 Days of Xmas WOD ever!

WOD
‘Johnny’
Teams of 2:
Buy-In: 600 Meter Row (each)
3 Rounds:
19 Calorie Bike (each)
87 Double Unders (each) can work at same time
7 Rope Climbs
Cash-Out: 600 Meter Row (each)

WOD Monday 20171204

Squat Program Tip:
Today we go for 5 reps at our previous 1-rep Max. If you have been following your recovery protocols (eating well and eating enough, getting your sleep, staying hydrated, and stretching your legs and hips regularly), you should be more than capable of hitting these reps. You have not only developed physical strength, but also your mental strength in knowing you can lift these higher percentage weights. We’ve made the increases over the last 6 weeks and we will continue to increase for a few more. Check in with your body before, during, and after today’s sets to see how you are feeling and be honest with yourself about how you’ve been recovering. Take breaks when needed, but try to get those heavy reps done today. You put in the time and effort; continue to reap the rewards!

PreWOD
Back Squats
5@80,85,90,95,100%

WOD
Reverse Jackie
30 Pull Ups
50 Thrusters 45/35
1000m Row

WOD Friday 20171201

Thanks to everyone who filled out our Feedback Survey. We will use the results to make Connex better everyday. As promised for those who threw their name in for the chance to get a free month, our winner is….Lisa S.! We will run these surveys again in the future to make sure we are doing the things you want to see in your gym. Thanks for helping us make the best community possible!

It’s December and you know what that means; Rowing Challenge Time! Before or after every CrossFit WOD, TeamWOD, StrongFit, or Strong & Stretchy that you attend get 3 minutes on the rower for max calories, tally your calories on the whiteboard, and the man and woman with the most calories at the end of the month will win a prize! This is a chance to get better at rowing and to show your consistency of getting to the gym.

PreWOD
Back Squats
5@75,80,85,90,95%

WOD
LiftOff 2017 Event 3
AMRAP 12
25 Pull Ups
50 Cal Row
100 Overhead Squats 45/45
50 Box Jumps 24/20
25 Pull Ups