by CFS | May 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Accumulate the following reps in any order or rep scheme: 100 Calorie bike 50 Strict pull-ups 50 GHD sit-ups or 100 Ab-mat sit-ups 50 Bench press @ BW 50 v-ups 50 overhead walking lunges (45,35) Post WOD:...
by CFS | May 10, 2019 | News
Flow State Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Flow State 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian Kettlebell Swings (70,53) *200 meter Run after each rep scheme. Option 2: 50-40-30-20-10 Calorie Row Box Jumps (24,20) Russian...
by CFS | May 10, 2019 | News
Spartan Race Day-We will be meeting at Crossfit Synergistics @ 11:30 am and figure out carpooling from there. Race Day Packet Pickup will be required for all racers. We recommend planning to arrive on-site at least 1.5 hours prior to your scheduled start time, to...
by CFS | May 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a heavy single. WOD: Cold Brew 5 rounds for time 40 Double Unders 20 Wallballs (20,14) 10 Hang power snatches(95,65) Option 2: 5 rounds for time 40 Double Unders 20...
by CFS | May 8, 2019 | News
Hanna Warm-Up: Coach’s choice WOD prep: Push press. 10 minutes to find a heavy single out of the rack WOD: “Tabata Sand Storm” Four Tabata’s Sandbag back rack box step ups (50,35)(20″ box) Ab-mat sit-ups Bike (Calories) Battling Ropes...
by CFS | May 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift 10 minutes to build to a heavy 3. WOD: “Dead Lift Cindy” AMRAP 20 5 Deadlifts @ BW 10 Push Ups 15 Air Squats For this workout, the deadlift should stay unbroken adjust load if needed. *For he push-ups...
by CFS | May 6, 2019 | News
Warm-Up: Coach’s choice WOD Prep: Prep the row WOD: “On-Line Qualifier WOD 2” Team style Teams of 2. 1 person works while the other rests. Divide the burpees and row up as you wish. 80 burpees over the rower 4K row 30-minute cap Post WOD:...
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