by CFS | Dec 5, 2018 | Events, Kids & Teens WOD, News
Bonnie will be at CrossFit Synergistics this Saturday, December 8th from 7:40am to 10:00am performing ART therapy (see description below). If you are interested in a free 20 minute treatment please email me at john@cfsyn.com and specify the time you would like...
by CFS | Dec 5, 2018 | Kids & Teens WOD, News
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Sunday, December 16th at midnight. (Extended through 12/18) Click here to log in to the on-line store for Apparel Click here to log in to the...
by CFS | Dec 4, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Trap Bar Dead lifts 5 stations similar strengths. 5,5,5,5,5 Build to a heavy 5 WOD 2 Heats (Repeat...
by CFS | Dec 4, 2018 | News
Who needs Elf’s on a shelf when we have athletes on the reverse hyper! Where will we find them tomorrow? Warm-Up Coache’s choice WOD prep Thruster build to a heavy double OT2M for 5 sets Practice muscle-up transitions. WOD “TMR” For Time:...
by CFS | Dec 4, 2018 | 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 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD (35 minute cap) SOS 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 25 Double unders 30 walking lunges Then 1k row Option 2: 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 50 single...
by CFS | Dec 2, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Spider mans, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep 5,5,5,5,5 Super set Close grip Bench press Dumbbell Renegade rows (5 each arm) Rest 90 seconds between sets. Points Of...
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