Coach’s choice

WOD prep
3-Position Squat Clean
Build to a Heavy Complex

Position 1 – Pockets
Position 2 – Above the knee
Position 3 – 2″ from the floor


Freeze Frame
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135,95)

Option 2:
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (115,75)

Option 3:
3 Rounds:
15 Ring rows
12 Lateral Barbell Burpees
9 Squat Cleans (95,65)

Post WOD:
Banded bully 2 minutes per side.

CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.

  • Sunday, 12/31
    8:30am Adult CrossFit (Childcare will be offered)
    10:00am Adult CrossFit
  • Monday, 1/1
    11:00am BootCamp (this class will be combined with the Adult CrossFit class)
    11:00am Adult CrossFit
    -No kids/Teens classes
  • Free class Friday 1/5/17

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.