Coach’s choice

WOD prep
Prep the snatch and clusters

WOD Teams of 3, 1 athlete works while the others rest.  Divide the reps as you like.

Live by the Sword for time (35 minute Cap)

100 hang power snatches (95,65)
* Every minute someone on the team does 5 burpees.
100 Clusters (95,65)
* Every minute someone on the team does 10/7 cal bike.

*If you finish under the cap post your time. If your team hits the cap record your total reps.

*Scale load as needed. You should feel good with sets of 5 with your load.

Post WOD
Foam roll for 5 minutes

CFS Brief:
Please check the Web-site for possible schedule changes due to the snow storm on Thursday.

Free class Friday 1/5/17

Whole Life Challenge Starts January 20th (Early registration ends January 3rd)
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.