CJ
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Teams of 2. Partner A does the row partner B does the HSPU. Patner A does the ab-mat sit-ups. Partner B does the pull-ups. Partner A Push-press. Partner B does the row. Continue this rotation.
AMRAP 25
10/7 Cal row
10 HSPU or Hand release push-ups
10 Toes to bar or 15 Ab-mat sit-ups
10 Pull-Ups or ring rows
10 Push-press (95,65)
*Scale loads as needed.
CFS Brief:
CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday, April 10th, 7:30pm to 9:00pm
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. Please register here if you will be attending any of the classes offered on Free Class Friday.
Any class on Friday, 4/6 is available.
Link to register for Free Class Friday
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Whew….just got home. Was stuck in traffic in the parking lot after the 5:30am class. I think there were >35 people there today…largest class I’ve ever seen, almost like showing up on Memorial Day for Murph. Wild.
WOD: with MJ… 8+30…we did TTB, pull-ups and rowing Rx…Did HRPU and 65# push presses. It was good to be back.
I dropped in at Crossfit Rosslyn in Arlington VA (DC area). Great wod that we should do soon…
WOD
Back Squat: 3 x 5 pause (75%)
10 Rounds Every 2 Min
2 Deadlifts
2 Hang Squat Cleans
2 STO
(Rx: 185/125, L2: 135/95, L3: 95/65)
I did 225 BS
185×6 push press
135×4 w strict press
Michelle and I partnered together. Score: 9+23
My scales: 10 hspu the first two rounds, then 5 hspu and 5 hrpu the rest / 6 t2b / 55 # push press
Michelle: HRPU / RR / abmat sit-ups/ 65# push press
I held her up on the HSPU and the pull-ups. Tried to move through quickly but definitely slowed down the last few rounds! At the 9 minute mark, I thought the clock was counting down, and quickly realized I still had 16 minutes left!! That was a tough (but great) WOD!
You’ve Got a Friend (with my “Bring a Friend”, Cortney): 9+23
Deb: TTB|Pull Ups|HSPU with 1.5 Ab Mats|65# Push Press
Cortney: Sit Ups|Ring Rows|HRPU|35# Push Press
A huge crowd this morning in the 5:30am class – I think we may have broken the record for most people in a non-Holiday WOD. Announced by Heather, “In case you are wondering, we are only at 11 minutes” Pace yourself. Thanks John and Hanna!
Bald and the Beautiful – Roland & Kristin
9+47 95/65 . HSPU and then went to HR PU’s when they failed
Huge 9:30 – Guess we all had “Meetings” scheduled at this time. 😉
Johnnie B and Me
10+19 RX
sometimes you are the hammer and sometimes you are the nail.
Today, I was most definitely the nail.