Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Carnival of fitness Event 1
With a 20 minute clock complete
Teams of 2. 1 person works while the other rests. Both teammates complete full rounds. 12 minute cap

Round 1
20 Alternating dumbell snatches(50,35)
40 Double unders
5 Cean & Jerks(155,105)

Round 2
16 Alternating dumbell snatches(50,35)
40 Double unders 
4 Clean & Jerks(155,105)

Round 3
12 Alternating dumbell snatches(50,35)
40 Double unders
3 clean & Jerks(155,105)

Carnival of fitness Event 5

*With remaining time establish a 3rm hang squat clean.

* Each team will be scored on the max combined weight of both teammates.​

Option 2:
Round 1
20 Alternating dumbell snatches(35,25)
40 Double unders
5 Cean & Jerks(135,85)

Round 2
16 Alternating dumbell snatches(35,25)
40 Double unders
4 Clean & Jerks(135,85)

Round 3
12 Alternating dumbell snatches(35,25)
40 Double unders
3 clean & Jerks(135,95)

*With remaining time establish a 3rm hang squat clean.

* Each team will be scored on the max combined weight of both teammates.​

Option 3

Round 1
20 Alternating dumbell snatches(30,20)
40 Double unders
5 Cean & Jerks(95,65)

Round 2
16 Alternating dumbell snatches(30,20)
40 Double unders
4 Clean & Jerks(95,85)

Round 3
12 Alternating dumbell snatches(30,20)
40 Double unders
3 clean & Jerks(95,65)

*With remaining time establish a 3rm hang squat clean.

* Each team will be scored on the max combined weight of both teammates.​

Endurance & Stamina

5 rounds (start each round at the top of 8 minutes)

200 meter run

bike for calories until 3:00

row for calories until 5:00

rest 3 minutes

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