by CFS | May 10, 2019 | News
Flow State Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Flow State 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian Kettlebell Swings (70,53) *200 meter Run after each rep scheme. Option 2: 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 10-10m shuttle sprints Post Wod: Max Sit Ups in...
by CFS | May 10, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a perfect single. WOD: AMRAP 15 40 Double Unders 20 Wallballs 10 Hang power snatches Post WOD: Agile 8...
by CFS | May 10, 2019 | News
Spartan Race Day-We will be meeting at Crossfit Synergistics @ 11:30 am and figure out carpooling from there. Race Day Packet Pickup will be required for all racers. We recommend planning to arrive on-site at least 1.5 hours prior to your scheduled start time, to...
by CFS | May 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a heavy single. WOD: Cold Brew 5 rounds for time 40 Double Unders 20 Wallballs (20,14) 10 Hang power snatches(95,65) Option 2: 5 rounds for time 40 Double Unders 20...
by CFS | May 9, 2019 | Kids & Teens WOD
Warm-Up Farmers and Lumberjacks: WOD prep skill Balance While Walking: Have athletes practice walking along a line on the floor foot in front of foot without falling. If they are able to practice balancing on the line a few times without falling, lay out a long rope...
by CFS | May 8, 2019 | News
Hanna Warm-Up: Coach’s choice WOD prep: Push press. 10 minutes to find a heavy single out of the rack WOD: “Tabata Sand Storm” Four Tabata’s Sandbag back rack box step ups (50,35)(20″ box) Ab-mat sit-ups Bike (Calories) Battling Ropes...
Recent Comments