Warm-Up
Coach’s choice

WOD prep
Med ball clean and Russian Kettlebell swing.

WOD
Triple Play
Amrap 3 minutes of:
10 Medicine Ball Cleans, (20,14)
15 Russian Kettle bell swings(70,53)

Rest 3 minutes

Amrap 3 minutes of:
10 Medicine Ball Cleans, (20,14)
15 Kettle bell swings (70,53)

Rest 3 minutes

Amrap 3 minutes of:
10 Medicine Ball Cleans, (20,14)
15 Kettle bell swings(70,53)

*Record your score total reps for each 3 minute segment.  Your total reps for all the segements is your score.

Option 2:
53,35 Kettlebell

Option 3:
(35,26) Kettlebell
(10,8) Medball
*Scale loads as needed.

Stamina & Indurance
20 minutes with bursts
Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

CFS Brief:
Marathon Monday, 4/16 we will offer the following schedule:
6:00am – BootCamp (this will be combined with the CrossFit Adult class)
6:00am – Adult CrossFit
Open Box 9am – 12pm
4:30pm – Kids CrossFit Ages 8-10
4:30pm – Adult CrossFit
5:30pm – CrossFit Kids Middle School & Teens
5:30pm – Adult CrossFit (Childcare will be available during this class)

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview