by CFS | May 13, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 5,3,3 Shoulder press. Build to a perfect perfect 3. Rest 2 minutes between sets. WOD: Three 3 minute rounds. Rest with remaining time in the 3 minutes. Athletes should get between 60 to 90 seconds of rest. Record your time for...
by CFS | May 12, 2019 | News
Ken is Spartan! Warm-Up: Coach’s choice WOD prep: 10 minutes to build to a heavy Curtis P. WOD: P.B. & J. AMRAP 20 200 Meter Run 20/14 Calorie Row 10 Curtis P’s (95,65) 1 Curtis P is 1 power clean, forward lunge right leg, forward lunge left leg Your...
by CFS | May 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Accumulate the following reps in any order or rep scheme: 100 Calorie bike 50 Strict pull-ups 50 GHD sit-ups or 100 Ab-mat sit-ups 50 Bench press @ BW 50 v-ups 50 overhead walking lunges (45,35) Post WOD:...
by CFS | May 10, 2019 | News
Flow State Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Flow State 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian Kettlebell Swings (70,53) *200 meter Run after each rep scheme. Option 2: 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 10-10m shuttle sprints Post Wod: Max Sit Ups in...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a perfect single. WOD: AMRAP 15 40 Double Unders 20 Wallballs 10 Hang power snatches Post WOD: Agile 8...
by CFS | May 10, 2019 | News
Spartan Race Day-We will be meeting at Crossfit Synergistics @ 11:30 am and figure out carpooling from there. Race Day Packet Pickup will be required for all racers. We recommend planning to arrive on-site at least 1.5 hours prior to your scheduled start time, to...
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