by CFS | Jan 2, 2019 | Events, News
Many of you know Andi from CFS as just another awesome member. Did you know Andi is a physical therapist who uses dry needling/intramuscular trigger point therapy? She will be at CrossFit Synergistics this Saturday, January 5th from 7:30AM to 11:00AM. If you are...
by CFS | Jan 1, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movementsWODFor Time 200 meter Run 20 Back Squats 200 meter Run 20 Front Squats 200 meter Run 20 strict Shoulder Presses 200 meter Run 20 Push Presses 200 meter Run 20 Hang Power Cleans200 meter Run 20 Hang Power Snatches...
by CFS | Jan 1, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to Build to a heavy 3 dead lift, no hook or mixed grip today. This will be the load you will use for the WOD. You may use Olympic bars, trap bars, farmers bars or axle bars for this WOD. Find a load that will challenge...
by CFS | Jan 1, 2019 | 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 | Dec 31, 2018 | News
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of...
by CFS | Dec 31, 2018 | News
Get to the box at least 15 minute early to warm-up. This is a self directed warm-up and work out. The WOD will go off at 8:30 pm sharp. Warm-up: 2 minutes row2 hip circle squares with 2 squats at every corner.10 Banded pull a parts10 Banded...
by CFS | Dec 30, 2018 | News
Warm-Up Coach’s choice WOD prepRowing techniqueWODStrong Man RowRow for 30 seconds at 100% effort x 15 rounds with 2 minutes rest in between rounds. Keep a running tally of calories rowed and add them together at the end for your score. Post WODGroup core cash...
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