Gia & CC (Put a caption to the picture) I’m counting on some good ones from the 5:30am crew!

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.

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
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.