Gia & CC (Put a caption to the picture) I’m counting on some good ones from the 5:30am crew!
Warm-Up
Coach’s choice
WOD prep
Prep the dead lift to wod weight
Choose a load that will allow you to to the dead lifts in 2 sets or less.
WOD
Christopher (Last done on August 5th)
800m run
21 Body weight dead lifts
21 Burpees over the bar
Rest 4 minutes
400m run
15 Body weight dead lifts
15 burpees over the bar
rest 3 minutes
200m run
9 Body weight dead lifts
9 Burpees over the bar
Post WOD
Banded Hamstring stretch 2 minutes per side.
CFS Brief:
Perform a random act of kindness today!
Whole Life Challenge Starts January 20th
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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
Christopher (aka, CC): 20:26 Rx, Previous 21:08 Rx
Lots of fun with this WOD this morning!
Photo Captions…
1. Who wore it best?!
2. Which of the following occurred just prior to the picture being taken?
A) Gia ate a lemon
B) CC just told Gia that her GHD sit ups are still wrong
C) Marc assured Gia that she would be the only one at the party wearing red pants
D) CC told Gia that they would both make faces for the picture
3. It’s the Holiday season, unless you couldn’t guess
Gia couldn’t convince CC to wear a matching dress.
If anyone thinks this just happened by chance
You didn’t see CC last year in his red pants.
They made quite a statement, both of them grinning
Giving a whole new meaning to the hashtag “twinning”.
On that note, if for no other reason
Wishing everyone a very Happy Holiday Season!!
CC : 22:34 today @ #145 – feeling slow after a terrible le night!!
Previous : 22:02 @ #125
“Where’s Gia?” Or “whete’s CC?” ….. like where’s Waldo?!?!
Happy holidays!!!!
Christopher- 20:42 RX
CC – “I think I can wear red pants all the time”
Gia – “What??? Red pants with an orange and blue vest. NOT!”