by CFS | Dec 6, 2018 | News
Who is this? Warm-Up Coach’s choice WOD prep Prep the russian swing. WOD Let’s Hustle AMRAP 20: Teams of 3 20 Russian Kettle bell swings (53,35) 20 Box Jumps(24,20) Partner A will run 400 meters while Partner B & C completes as many rounds/reps of the...
by CFS | Dec 6, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata: Push ups Superman Hollow rocks Hanging Knee Raises WOD prep Push Jerk WOD 12-9-6-3 Pull Ups Push Jerk Sit ups Post WOD: Game
by CFS | Dec 5, 2018 | News
Warm-Up 30 calorie team bike and squat. 10 Team reverse med-ball squat toss. 10 spider man turnouts 5 sledge hammer hits each 10 quad grabs 10 heal toe grabs 2 tire flips each 20m sled push WOD prep Prep the movements WOD “Zero Dark 30” Teams of 4 Divide...
by CFS | Dec 5, 2018 | Events, Kids & Teens WOD, News
Bonnie will be at CrossFit Synergistics this Saturday, December 8th from 7:40am 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...
by CFS | Dec 5, 2018 | Kids & Teens WOD, News
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Sunday, December 16th at midnight. (Extended through 12/18) Click here to log in to the on-line store for Apparel Click here to log in to the...
by CFS | Dec 4, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Trap Bar Dead lifts 5 stations similar strengths. 5,5,5,5,5 Build to a heavy 5 WOD 2 Heats (Repeat...
by CFS | Dec 4, 2018 | News
Who needs Elf’s on a shelf when we have athletes on the reverse hyper! Where will we find them tomorrow? Warm-Up Coache’s choice WOD prep Thruster build to a heavy double OT2M for 5 sets Practice muscle-up transitions. WOD “TMR” For Time:...
Recent Comments