by CFS | Dec 1, 2019 | News
Worcester Jingle 5k & Kids (Age 14 and under) Run Jess Cronin has created a CrossFit Synergisytics team. When registering be sure to join our team! Worcester MA Date: December 15, 2019 Start: Kids Run 10:30 a.m. 5k start: 11:00 a.m. Start Location: City...
by CFS | Dec 1, 2019 | News
INGREDIENTS: 3 oz. chicken thighs 1 tbsp. soy sauce ¼ onion 1 tsp. black sesame seeds 1 tbsp. butter 1 oz. carrot 1 tbsp. sesame oil ⅓ c. broccolini 1 tbsp. scallions ½ tsp. ginger
by CFS | Nov 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session (Compare from 10/27/19) or perform a WOD you missed this week! Bench press 10 x 3 reps Dumbbell 1 arm row 10 x 5 reps each arm Barbell curls 10 x 7 reps *100m ski, row or run after the...
by CFS | Nov 29, 2019 | News
Franz Warm-Up: Coach’s choice WOD prep: With a 46 minute clock minute 0 to 16 On the 4 minutes for 4 rounds Rope/Snatch/Burpee complex 4 sets to build to WOD weight. Everyone starts with a bar. 20-speed steps then 1 snatch grip deadlift 1 hang power snatch from...
by CFS | Nov 28, 2019 | News
Karyn & Meghan Friday, 11/29 we will offer the following schedule: 9:00 am – 12:30 pm Wodsgiving Open Box **There will be no teens class on 11/29 This open box will be structured with 3 WODs. Athletes can come to do as many WODs as they want!...
by CFS | Nov 27, 2019 | News
Happy Thanksgiving! Warm-Up: Coach’s choice WOD prep: Prep The movements WOD: Teams of 2. 1 person will work while the other rests. Divide the row, bike & ski calories as you like. Divide the runs as you like. Athletes will complete full rounds of Cindy...
by CFS | Nov 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Dead Lift. 20 minutes to build to a heavy double 8,6,4,2,2 WOD: Shemp AMRAP 12 30 Double Unders 20 Ab-mat sit 10 Kettlebell Swings Opt. 1 (53,35) Opt. 2 (35,26) 3. (26,18) *Every Minute on the Minute: 3 Burpees *The work...
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