by CFS | Dec 8, 2019 | News
Tyler L. Warm-Up: Coach’s choice WOD prep: Deadlift 5-5-3-3 12 minutes to build to WOD weight or a heavy triple. For the WOD the deadlift weight you choose should allow you to go unbroken in all 7 rounds. Practice pull-ups, push up and squats. WOD:...
by CFS | Dec 8, 2019 | News
INGREDIENTS: 3 oz. beef ½ yellow bell pepper ½ tbsp. butter 2 tbsp. basil pesto 1 sprig fresh basil 3 white button mushrooms 1 small zucchini 1 tbsp. lemon juice 1 tsp. mixed dried herbs...
by CFS | Dec 7, 2019 | News
Tyler Warm-Up: Coach’s choice WOD prep: Prep the Tabata movements WOD: Perform a WOD you missed this week. or Tabata Station rotation. Rest 1 minute between Tabatas. A Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest. Station 1: Battling...
by CFS | Dec 7, 2019 | News
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Wednesday, December 18th at midnight. Click here to log into the on-line store for apparel If you logged into this site last time we...
by CFS | Dec 6, 2019 | News
Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.) – Early Registration $39 on or before January 6th – Regular Registration $49 January 7th...
by CFS | Dec 6, 2019 | News
Dort Warm-Up: Coach’s choice WOD prep: Prep the rope climb and STOH to WOD weight WOD: Jungle Book for time (35-minute cap) Teams of 2. One athlete works while the other rests. Divide the row, STOH and rope climb as you like. 2000m row or ski...
by CFS | Dec 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements then Shuffle the deck WOD: Deck of Cards Alternate movements for each card. 1. Ab-mat sit-ups 2. Med ball chest pass to a partner x 2 3. Plank Burpees 4. Air squats 5. Dumbbell Snatch (Choose a load you are...
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