Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Skindy (35-minute cap)
Teams of 2. Divide the calories, ab-mats, and reps of Cindy as you like. 1 person works while the other rests.
100-80-60-40-20 (Ladies 70-60-45-30-15 cal ski)
Calorie ski
Ab-mat sit-ups
5-4-3-2-1 rounds of Cindy after each set of ab-mat sit-ups
5 after the 100
4 after the 80
3 after the 60
2 after the 40
1 after the 20
Post WOD:
Agile 8
CFS Brief:
Free class Friday is offered on 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, January 3rd 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
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
Skindy: 577 reps at cap, partnered with Stacy. (note, on the white board I forgot to include the full rounds of Cindy so our number was off by 3 rounds of 30).
Stacy and I were good partners – she was super strong on the ski erg and I somewhat made up for it on the push-ups and pull-ups :-). I did shoulder taps versus abmats as my tailbone is bruised from the turkish get-ups yesterday!
30:37 w/ Matt
Skinny with Scott W.
32:54 row instead of ski.
22 people at the 9:30 so we rowed
Fun class! Great energy!
Lucky you!! I would much rather row than ski!!
I am back! And yes… we all know how much I LOVE partner WODs! 😉
Skindy w/ Sara – I am so out of xfit shape. I think our time was 35: something.
Good to see everyone today!
A BIG welcome back Heather!!! And a partner workout to get you right back into the swing of things 🙂 At least you had Sara there for support and comfort…
Not to worry Deb…she made sure I’d be there before going! 😂
This was the first thing I thought of last night when I saw partner and knew Heather was back. Ha!