Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“FELIX THE CAT”
This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

“Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.”

6 Rounds for Time
9 Burpees
9 Box Jumps (24,20)
9 Pull-Ups
9 Thrusters (95,65)
9 Toes-to-Bar

Option 2:
6 Rounds for Time
9 Burpees
9 Box Jumps (24,20)
9 Pull-Ups
9 Thrusters (75,50)
9 Toes-to-Bar

Option 3:
6 Rounds for Time
9 Burpees
9 Box Jumps (20,12)
9 Pull-Ups
9 Thrusters (45,35)
9 Knees to 90 or toes to barbell.

Post WOD
Foam roll for 5 minutes.

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

• 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.

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.