Great night at the holiday party!
Warm-Up
Coach’s choice
WOD prep
Prep the bike and row
WOD
Dirt Cheap
Teams of 3
Complete for time
6 k row
12 k bike
* 1 team mate works while the others rest.
You may start on the bike or the row, your choice.
Post WOD
Foam roll for 5 minutes
CFS Brief:
Perform a random act of kindness today!
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
Dirt Cheap…We are Talking Bargain Basement. Team Awesome with MJ: 31:56
Walking into the box this morning, all I could think was “welcome to my nightmare” seeing all of the rowers and bikes lined up. Very glad to have Marc there to join in the fun!! If only there were 200 wall balls at the end to really make this WOD special. Awesome rowing tip from CJ…”grow taller”.
I’m proud of you guys!!! If it’s any consolation Deb…I was there with you in spirit! As I listened to Ilana sleeping on the couch next to me, I thought of waking her to send her along with you guys, but she needs the sleep if she’s going to be my nurse! Can’t wait to get back in there with you.