by CFS | Feb 4, 2020 | Events, 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 | Feb 3, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Synchronicity Teams of 2. 1 person works while the other rests. Divide the reps and ski calories as you wish. 60-50-40-30-20 (30-minute cap) Wallballs (20,14) Dumbbell power snatch (50,35) Calories...
by CFS | Feb 3, 2020 | Events, News
Dr. Andrew Fiola will be at CrossFit Synergistics this Saturday, February 8th from 7:30 am to 11:30 am performing ART therapy (see description below). If you are interested in a free 20-minute session please email eliz@cfsyn.com and specify the time you would...
by CFS | Feb 2, 2020 | News
Elizabeth & Kathi Warm-Up: Coach’s choice WOD prep: Toe to bar practice Warm up the kettlebell swing to WOD weight. WOD: Toe Kick 21-15-9 Kettlebell swings (70,53) Burpee box jump overs (24,20) Toes to bar Option 2: 21-15-9 Kettlebell swings (53,35) Burpee...
by CFS | Feb 1, 2020 | News
Kenneth Kumpel This Firefighter Hero WOD is dedicated to Kenneth Kumpel, FDNY, Engine 25, who was killed on September 11, 2001. A quiet person who was happier doing things than talking about them, Firefighter Kenneth Kumpel’s presence was manifested in his...
by CFS | Jan 31, 2020 | News
Dear Basketball – !!! In Memory of Kobe Bryant 1978-2020 Warm-Up: Coach’s choice Pre WOD prep: 4 sets on the 2 minutes to build to WOD with the following complex. 1 snatch grip deadlift 1 Hang power snatch 1 Overhead squat *If not overhead squatting...
by CFS | Jan 30, 2020 | News
The Boys Warm-Up: Coach’s choice Pre WOD prep: Build the deadlift to WOD weight. For the work out you should feel good with sets of 5. WOD: Dead Spin for Time:( 20-minute cap) 40/30 Calorie Bike 30 Burpees over the Barbell 20 Deadlifts (245,165) 30 Burpees over...
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