Colin

Warm-Up:
Coach’s choice

WOD prep:
Perp the row, bike, and sprints.

WOD:
Three Wise Men
With a 25 minute running clock. Every 5 Minutes x 5 Rounds (each round should be a sprint)
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints(athletes must touch the line except for the first and last sprint 
20/14 Calorie Bike

*Your score will be the time it takes you to finish each round.
*Rest with the remaining time left in the 5 minutes.  Athletes should be getting a minimum of 1 minute of rest after each round.
*If more than 10 athletes have half the group start on the row and the other half on the Bike.
*If there are more than 20 athletes start a 1/3 on the row. A 1/3 on the sprints and a 1/3 on the bikes.

Post WOD:
Agile 8

CFS Brief:
Adjusted Holiday Schedule 12/31 & 1/1

The class schedule will be adjusted on the following dates:

• Tuesday, 12/31
  6:30 am Adult CrossFit
  8:00 am Adult CrossFit
  9:30 am Adult CrossFit
  No kids class
• Wednesday, 1/1
  11:00 am Adult CrossFit
  -No kids/teens classes
  
  6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
  – Regular Registration $49 January 7th to January 12th
  – Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)