by CFS | Aug 24, 2017 | News
Warm-up Coach’s choice WOD prep Turkish get-up. work to a heavy 2 each arm WOD Kettle bell Chief 5 rounds 3 minute AMRAP 1 minute rest between rounds 4 Kettle bell swings(70,53) 6 Push-ups(games standard (3) 35lb plates and 1 ab-mat) 8 Reverse KB goblet Lunges...
by CFS | Aug 24, 2017 | Events
We are proud to announce that this year, for the first time, CrossFit Synergistics will be taking part in the annual Kettlebells 4 Kids fundraising WOD to help raise money as well as awareness for a great cause. We will be hosting the WOD at CFS on Saturday, September...
by CFS | Aug 23, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean, Split Jerk and clean pulls WOD On The Minute Minute 0-3 3 Power Cleans and 1 split jerk Minute 3-6 2 Power Cleans and 1 split jerk Minute 6-9 1 Power Clean and 1 split jerk Minute 9-12 3 Clean Pulls Minute 12-15 2...
by CFS | Aug 22, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Snatch WOD 21-15-9 Hang Power Snatch Front Squats Row 250 M after each round Post WOD Mobilize!
by CFS | Aug 22, 2017 | News
Warm-up Coach’s choice WOD prep Ring Rows WOD Albatross 5 Rounds for Time 12 Ring Rows (Rx is shoulders directly under rings with arms straight with your back 1 inch off the floor.) 15 M Burpee Broad Jump Cal Bike (24,16) 30 Abmats *Scale foot position on ring...
by CFS | Aug 21, 2017 | News
D.T. Warm-up Coach’s choice WOD prep Thrusters Build to a heavy 3 WOD Backlash 8 Minute Ladder 3 Ring Dips 3 Thrusters (135, 95) 6 Ring Dips 6 Thursters Add 3 reps every round Post WOD Lax ball on traps for 2 minutes each side....
by CFS | Aug 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Pull-ups WOD 800m run then 20-14-8 Push-ups Kettle bell goblet lunges Pull-ups Then 800m Run Post WOD mobilize!
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