Coach’s choice

WOD prep
Prep the barbell movements.

3 Dog Night
Minute 0 to 5
20 Wall Ball Shots, (20,14)
10 Deadlifts (185,135)

Rest minute 5 to 10
Minute 10 to 17

30/20 Calories bike
10 Push Jerks, (155,105)

Rest minute 17 to 22
Minute 22 to 31

20 Burpees, lateral over bar
10 Power Snatch, (115,75)

*Choose loads that allow you to complete the repetitions in 2 sets or less. 

Post WOD
Endurance & Stamina WOD
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750.

CFS Brief:
Free class Friday February 2nd

*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place this Saturday, February 3rd.

Our heat time is 10:58.   We can car pool in from CrossFit Synergistics 9:00am depature.

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 CrossFit Synergistics team page or start a personal donation page of your own.