Tyler L.

Warm-Up:
Coach’s choice

WOD prep:

Deadlift
5-5-3-3 12 minutes to build to WOD weight or a heavy triple.
For the WOD the deadlift weight you choose should allow you to go unbroken in all 7 rounds.

Practice pull-ups, push up and squats.

WOD:
Deadlift Cindy 18 minute cap
Option 1 (Opens competitive CF):
7 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts (225,155)

* 1 Rd “Cindy” = 5 pull-ups, 10 push-ups, 15 Squats

Option 2 (Sports performance):
7 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts (185,125)

Option 3 (Functional fitness)
7 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Double KB Sumo Deadlifts (70,53)

Pull-up options:
Bar box assisted
Ring rows

*Adjust the load of the deadlift to allow for unbroken sets in all 7 rounds.
*Use the trap bar if you like.

Post WOD:
Agile 8

CFS Brief:
New CFS apparel is now available through a temporary on-line store that we have set up.  This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.

*Save the date, CFS Holiday Party Saturday, December 14th from 7 pm – 11 pm @ Skybokx 109 in Natick.

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.)