WOD Sunday 2/18/18

WOD Sunday 2/18/18

*Sub 5 to10 burpees for pull-ups or dips if you like. Post WOD: CFS Brief: The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning...

WOD Kids & Teens Saturday 2/17/18

Warm-Up Mixed Tabata of: Lunge Walk Kipping Swings Squats Plank Hold WOD prep Pull Up Progression WOD For Time: AMRAP 15 5 pull-ups 7 Burpees 9 Thrusters (Barbell) Kids 8-10 4 rounds 5 pul-ups 7 Burpees 9 DB Thrusters Post WOD Game coaches...

WOD Friday 2/16/18

Warm-Up Coach’s choice WOD prep Prep the movements WOD House Party 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95,65) AMRAP 1: Toes to bar Rest 2:00 Option 2: 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (75,50) AMRAP 1: Toes to bar Rest 2:00...
WOD Thursday 2/15/18

WOD Thursday 2/15/18

Jerry “Jerry” For time: Run 1 mile  Row 2K Run 1 mile *If Biking instead of running: CFS Brief: The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest...
WOD Wednesday 2/14/18

WOD Wednesday 2/14/18

Happy Valentines Day! AMRAP 15: 15 Hang Power Cleans (95,65) 15 Burpees of the bar 15 Pull-ups 60 Double Unders Option 3: AMRAP 15: 15 Hang Power Cleans (75,50) 15 Burpees of the bar 15 Ring rows or barbell pull-ups 120 Single Unders Post WOD Foam roll lats. 2 minutes...

On-Line Apparel Store Closes Tomorrow 2/14

Our on-line apparel store will close tomorrow so that we can process all the orders that have been placed.  If you’re planning to order anything please get it in.  If you are having any issues with the ordering process please email Elizabeth at eliz@cfsyn.com....
WOD Tuesday 2/13/18

WOD Tuesday 2/13/18

Deb CFS Brief: The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to...