Warm-Up:
Coach’s choice
WOD prep:
Strict press EMOM 2 for 6 rounds.
WOD:
Banana Splits
4 Rounds for Time
10 Burpees over the barbell
100 meter turf run
10 Barbell front squats (95,65)
100 meter Run
10 Barbell strict press (95,65)
100 meter turf run
10 Ab-mat sit-ups
100 meter turf run
Option 2 Performance:
(75,50)
Option 3 Fitness:
(45,35)
Post WOD:
Barbell calf smash 2 minutes per side.
CFS Brief:
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30pm – 6:30pm – all classes on Friday, April 5th are available. Simply register here so we have your digital waiver signed and then come to any class.
Link to register for Free Class Friday
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
Banana Splits. #125 strict press. #75 WOD weight. 24:37.
Banana Splits: 145# press. 21:53, 95#, 12 Cal bike. TGIF. Thanks Hanna!
22:30 RX
Had to break up the strict press, but felt good. Great workout! Thanks Hannah for doing a good job managing our large 5:30 today!
Fantastic!! Nice job going Rx on this one! I was trying to not get too distracted and as MJ would say, “Put the blinders on”, so I did not really pay attention to what was going on around me 🙂 I did see you warming up and the strict press looked great!
EMOM 2 x 6: 45,50,55,60,65,70
Banana Splits: 25:14 | 55# | 125M Row instead of Run
This was another mental workout for me given that my hamstring is still not 100%. The front squats were not terribly fun, but made sure they were unbroken. The row was a good substitute today and enabled me to “sprint” without putting too much stress on things. Big group this morning and Hanna did a great job keeping everyone focused. From what I could see, there were no collisions on the turf 🙂
Any wardrobe malfunctions at 5:30 Deb?
P.S. — The 7:30 crew crushed the “He Ain’t Heavy, He’s my Brother” Burden 5K last night. Lots of fun.
I did not notice any wardrobe issues this morning, Ilana may be able to speak better to that question 🙂 I’m glad you all had fun with the Burden 5K!! Was your Uber driver on time and friendly?!
We had a short wait at the bottom of the hill for the driver, but the pizza he had for made it worth the wait.
Seriously, no Uber for us 7:30ers. Just Mike wearing a headlamp from Colin to illuminate the way, and Stacy V. using her phone for a light and some bad music at the same time.
The fun part was seeing how many people don’t check the WOD in advance and had no idea that we were running outside.
Burden 5k with Joe A
50lb sand bag 40:10
Then
Banana Split
With double KB #35
18:15
You had the same conditions we had at 5:30am, though in all fairness, we did have sunrise before we returned back from the run. No music, though Becka does break out into song at times (not a complaint). I actually would love to see someone run a 5K indoors on the turf…
I was looking forward to being your “odd object” for the Burden 5K 🙂
Banana Splits:
19:08 #75
Things were warmed up so cashed out with 5×5 of FS’s up to #175
Yes my sand bag with legs!
Strict press 125#
Banana Splits: 16:12 @ 65#