by CFS | Dec 6, 2019 | News
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.) – Early Registration $39 on or before January 6th – Regular Registration $49 January 7th...
by CFS | Dec 6, 2019 | News
Dort Warm-Up: Coach’s choice WOD prep: Prep the rope climb and STOH to WOD weight WOD: Jungle Book for time (35-minute cap) Teams of 2. One athlete works while the other rests. Divide the row, STOH and rope climb as you like. 2000m row or ski...
by CFS | Dec 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements then Shuffle the deck WOD: Deck of Cards Alternate movements for each card. 1. Ab-mat sit-ups 2. Med ball chest pass to a partner x 2 3. Plank Burpees 4. Air squats 5. Dumbbell Snatch (Choose a load you are...
by CFS | Dec 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build the squat clean to heaviest WOD weight. WOD: GMO Option 1 & 2 AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95,65) 20 Lateral barbell hops Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115,80) 20...
by CFS | Dec 3, 2019 | News
Michelle Warm-Up: Coach’s choice WOD prep: Muscle-up transition practice Handstand push-up practice WOD: “Gently Down the Stream” Option 1: Opens AMRAP 20 2 Muscle-ups 4 Strict Handstand push-ups 8 calorie row 10 Ab-mat sit-ups Option 2:...
by CFS | Dec 3, 2019 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
by CFS | Dec 2, 2019 | News
Due to the weather forecast, the 5:30 am & 6:30 am classes on Tuesday, December 3rd are canceled. All other classes will run on their regular schedule.
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