Dr. Bonnie Chung at CrossFit Synergistics this Saturday, 11/10

Bonnie will be at CrossFit Synergistics this Saturday, November 10th from 7:30am to 10:00am performing ART therapy (see description below).  If you are interested in a free 20 minute treatment please email me at john@cfsyn.com and specify the time you would like...

WOD Tuesday 11/6/18

Warm-Up Coach’s choice WOD prep Prep the movements WOD GO Time 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 100 double unders 100 AB-mat sit-ups 30 Pull-ups 50 Thrusters (45,35) 1000 m row Option 2: 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 200 single...

WOD Kids & Teens Monday 11/5/18

Warm-Up 2 Rounds Jog 200m 7 Squats Lunge and Twist 10m 7 Sit Ups Broad Jump m WOD prep 1 clean 3 front squats. 5 sets increase with each set if capable. WOD 3 Rounds of as many reps as possible in 1 minute of 1 minute box Jump Overs 1 minute KB Goblet squat 1 minute...
WOD Monday 11/5/18

WOD Monday 11/5/18

Tin Man & Teddy Ball game! Warm-Up Coach’s choice WOD prep Front Squat Build to a heavy 5 reps WOD Bottom Dollar 21-15-9 Power Cleans (135,95) Handstand Push-ups Kettle bell Swings (53,35) Toes-to-bar Option 2: 21-15-9 Power Cleans (115,75) Box Handstand...
WOD Sunday 11/4/18

WOD Sunday 11/4/18

Warm-Up Coach’s choice WOD prep Prep the bench press and DB snatch. WOD Bed Rock 6 rounds not for time 10 Bench press (AHAP) 20 Alternating DB snatch (50,35) 250/200m row SPRINT *Rest as needed between rounds. *Heavy but unbroken on bench. *Spot each other on...
In House Throwdown Leaderboard

WOD Saturday 11/3/18

In House Throwdown! Warm-Up Coach’s choice WOD prep Prep the Sand bag bear complex 1 Dead lift, 1 hang power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. WOD Blue Bloods 0:00 – 10:00 – 1 Mile Run, Max Sand bag Bear complexes(50,35) 10:00 –...