Who is this guy?

Coach’s choice

WOD prep
Back squat build to a heavy 3

30 Pull-ups
50 Thrusters (45,35)
1,000 Meter Row

Pull-up Options:
1. Ring rows
2. Jumping pull-ups
3. Strict banded
* you may combine options as well, ask a coach for help combining.

Post WOD
Coach 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.