Coach’s choice

WOD Prep:
Build to your heaviest wod weight dead lift.

21/14 Calorie row
21 Hand stand push-ups
21 Dead lifts(225,150)

Rest 5 Minutes


15/11 calorie row
15 Hand stand push-ups
15 Dead lifts(250,165)

Rest 4 minutes

9/7 calorie row
9 Hand stand push-ups
9 Dead lifts(275,180)

*Your score is your total reps for all 3 rounds.

Hand stand options:
Dumbell strict press
DB Strict press(35,25)
DB Strict press(30,20)
1 wall walk equals 3 HSPU

Dead lift load options:

*You should be able to get your reps done in 3 sets or less.

Post WOD
Banded hamstring stretch

CFS Brief:
Perform a random act of kindness today!

CFS Holiday Party This Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Whole Life Challenge Starts January 20th
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd. 

This challenge is 41 floors (789 steps)!

Join our team and let’s do this together.  Pre-registration is open until January 30th and is $35.  You may also register on the day of the event for $50.

Link to Fight For Air Climb registration page

Donate to our team page or start a personal donation page of your own.