WOD Free class Friday 1/5/18

by | Jan 4, 2018 | News | 8 comments

Some place warm!

All classes are free today for anyone new.  Invite a friend to try a class.
If you are trying a class out for the first time at CFS please register with the link below.

Register to come try a free class at CFS

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
California Dreaming
AMRAP 20
500m Row
20 Wall Balls(20,14)
10 Burpee pull-ups

Option 2:
AMRAP 20
500m Row
20 Wall Balls(14,10)
10 Burpee pull-ups

Option 3:
AMRAP 20
500m Row
20 Wall Balls(14,10)9ft target
5 Burpees
5 Ring rows

Post WOD
Lax ball lower back with feet on wall.  2 minutes each side.

CFS Brief:
Please check the Web-site for possible schedule changes due to the snow storm on Thursday.

Free class Friday 1/5/17

Whole Life Challenge Starts January 20th (Early registration ends January 3rd)
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd. 

This challenge is 41 floors (789 steps)!

Join our team and let’s do this together.  Pre-registration is open until January 30th and is $35.  You may also register on the day of the event for $50.

Link to Fight For Air Climb registration page

Donate to our team page or start a personal donation page of your own.

8 Comments

  1. JD
    JD on January 5, 2018 at 7:46 am

    It’s not scaling today…it’s modifying!

    AMRAP 20
    100m crutch “sprints”
    20 seated wallballs (8# green small ball)
    20 weighted abmat sit-ups (8# green small ball)
    5 rounds plus 49m sprint

  2. Deb.
    Deb. on January 5, 2018 at 9:35 am

    Nice work JD!!

  3. JD
    JD on January 5, 2018 at 10:17 am

    Thanks Deb! You know you’re probably pushing it too hard when you are on crutches and in a boot and still feel like you have a Fran cough at the end!

    The last 24m of my sprint was probably crossing the “smart thing to be doing” line!

  4. Roland
    Roland on January 5, 2018 at 1:22 pm

    AMRAP 20:
    4+34 RX
    Chasing Paul H!

  5. Kathi
    Kathi on January 5, 2018 at 4:11 pm

    Thanks for letting me hang with the 5:30 crew this morning! Kept to no more than 3 sets with the wall balls & it felt good – I’ll take a personal best on wall balls anyday!
    3+381 10#

  6. Deb.
    Deb. on January 5, 2018 at 4:40 pm

    Bummed I missed you this morning! Awesome job on the wall balls!

  7. Ilana
    Ilana on January 5, 2018 at 4:45 pm

    3 + 398 (10# wb)
    For me, this WOD was about getting through the rowing!

    Nice to do wall balls next to you Kathi! Hope you can join the 5:30 a.m. crew again soon!

  8. John(Frozen)
    John(Frozen) on January 5, 2018 at 7:26 pm

    4 rounds + 268m row