Coach’s choice

WOD Prep:
Snatch position complex work to a perfect snatch
From top down
Find pocket postion
Find below knee positon
Find floor postion
Find below knee postion
Back to pocket postion then power snatch

5 Rounds for time
10 Hang power snatches(95,65)
20 Box jump overs(24,20)
30 Ab-mat sit-ups

Option 2:
5 Rounds for time
10 Hang power snatches(75,50)
20 Box jump overs(24,20)
30 Ab-mat sit-ups

Option 3:
5 Rounds for time
10 Hang power snatches(50,50)
20 Box jump overs(20,12)
30 Ab-mat sit-ups

Post WOD
Foam roll for 5 minutes

CFS Brief:
Perform a random act of kindness today!

CFS Holiday Party This Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

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.