by CFS | Dec 7, 2018 | News
Chris B. Warm-Up Coach’s choice WOD prep Prep the dumbell snatches and curtis P WOD (30 minute cap) Thirst Quencher 5 Rounds for Time 26 Dumbbell Snatches (50,35) 11/8 calorie row 5 Curtis P’s* (95,65) Every 5 minute perform 20 double unders. A Curtis P is...
by CFS | Dec 7, 2018 | News
Dr. Bonnie Chung who works with Dr. Andrew Fiola will be at CFS tomorrow morning offering free treatments to any CFS member that has not been to their practice. We still have the following slots available: 7:40am 8:00am 8:20am 8:40am 9:20am If you’d...
by CFS | Dec 6, 2018 | News
Who is this? Warm-Up Coach’s choice WOD prep Prep the russian swing. WOD Let’s Hustle AMRAP 20: Teams of 3 20 Russian Kettle bell swings (53,35) 20 Box Jumps(24,20) Partner A will run 400 meters while Partner B & C completes as many rounds/reps of the...
by CFS | Dec 5, 2018 | News
Warm-Up 30 calorie team bike and squat. 10 Team reverse med-ball squat toss. 10 spider man turnouts 5 sledge hammer hits each 10 quad grabs 10 heal toe grabs 2 tire flips each 20m sled push WOD prep Prep the movements WOD “Zero Dark 30” Teams of 4 Divide...
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 | 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:...
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