by CFS | Dec 16, 2019 | News
Tom Warm-Up: Coach’s choice WOD prep: Gym Nasty 12 minutes for Quality Accumulate max time /reps/distance: Minute 0-4 Core Level 1 Plank Level 2 Hollow hold Level 3 Hollow hold Minute 4-8 Handstand walk Level 1 Bear crawl Level 2 Wall walk Level 3 Handstand walk...
by CFS | Dec 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pressing Complex. 12 minutes to build to a heavy double 5 Sets: 1 Push Press 2 Push Jerks *Use your numbers from last Tuesday and try for a 5 to 10 lb increase. WOD: “I can’t drive 55″ (18-minute cap) 55 Burpee...
by CFS | Dec 14, 2019 | News
Jess Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Perform a WOD you missed this week or “Stair Master” 30-20-10: Row Calories Medball box Step-Ups (20,14) (20″) … Directly Into: 10-20-30: Alternating Dumbbell Snatches (50,35) Wallballs (20,14)...
by CFS | Dec 13, 2019 | News
Kevin Warm-Up: Coach’s choice WOD prep: Prep the movements. Choose a load for the power clean where you are comfortable cycling 5 reps. WOD: Big Blue Party 4 rounds for time. teams of 2 35 minute cap. 1000/800 m row (900 m guy-girl team) 30 Hang power cleans...
by CFS | Dec 13, 2019 | News
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th) Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.) –...
by CFS | Dec 12, 2019 | News
Nabil Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Jason for time: Team of 2 or 3, AMRAP 30. Divide the reps and calories as you wish. One person works while the other rests. 13 Burpees 26 Russian KB swings Option 1: (70,53) Option 2: (53,35)...
by CFS | Dec 12, 2019 | News
As many of you know Kettlebell Kitchen went out of business and we are looking for a new meal delivery service. The rep from Nutre Meals will be at CFS Monday, December 16th from 5:00pm on with samples of their offerings. Please let us know how you like their...
Recent Comments