by CFS | Nov 9, 2018 | News
Warm-Up 400 m row or run 10 banded pull a parts 10 band lat pull-downs 2 hip circle boxes 10 hip circle squats Couch Stretch (Left/Right) for 60 seconds Samson Stretch (Left/Right) for 60 seconds Lateral Lunge sit backs x 5 reps each side DB Snatch dead lifts x...
by CFS | Nov 8, 2018 | News
Happy 50th Birthday Elizabeth! Warm-Up Coach’s choice WOD prep Prep the movements WOD Prep the deadlift to WOD weight. Skill: rope climb “E” 50 Double under buy in Then 5 rounds 15 Deadlifts (185,125) 200m run 1 Rope Climb (15 ft) 15 Push-ups...
by CFS | Nov 7, 2018 | News
All in a day’s work! Warm-Up Coach’s choice WOD prep Push jerk build to a heavy 3 from the floor. WOD “Kill Cliff GG QUALIFIER 15.3” AMRAP 17 50 Calorie row 50 Wall Ball Shots (20,14) 50 Shoulder to Overhead (115,80) 50 Box Jumps (24,20) Option 2:...
by CFS | Nov 6, 2018 | News
Becca Warm-Up Coach’s choice WOD prep 10m max load farmers carry. WOD Tainted Love 21-15-9 Burpees Calorie Bike Endurance & Stamina “Tosh Row Sprints” 3 Rounds for time of: 200 meter row, rest equal to row time. 400 meter row, rest equal to row time....
by CFS | Nov 5, 2018 | News
Bonnie will be at CrossFit Synergistics this Saturday, November 10th from 7:30am 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 | Nov 5, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD GO Time 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 100 double unders 100 AB-mat sit-ups 30 Pull-ups 50 Thrusters (45,35) 1000 m row Option 2: 1000 meter Row 50 Thrusters (45,35) 30 Pull-ups 200 single...
by CFS | Nov 4, 2018 | News
Tin Man & Teddy Ball game! Warm-Up Coach’s choice WOD prep Front Squat Build to a heavy 5 reps WOD Bottom Dollar 21-15-9 Power Cleans (135,95) Handstand Push-ups Kettle bell Swings (53,35) Toes-to-bar Option 2: 21-15-9 Power Cleans (115,75) Box Handstand...
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