Belinda
Warm-Up:
Coach’s choice
WOD prep:
Prep the row and carry’s.
WOD:
“Tinsel Town”
Teams of 4 or 5. 2 people work while the others rest. Rotate the row and farmers carry as you like.
With a 40 minute clock
Max calorie row
50m Double Kettlebell farmers carry. (25m up/25m back)Every 50m carry is worth 10 calories towards your max calorie row.
Kettlebell load options:
1. (70,53)
2. (53,35)
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
Adjusted Holiday Schedule 12/31 & 1/1
The class schedule will be adjusted on the following dates:
- Tuesday, 12/31
6:30 am Adult CrossFit
8:00 am Adult CrossFit
9:30 am Adult CrossFit
No kids class - Wednesday, 1/1
11:00 am Adult CrossFit
-No kids/teens classes
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.)
Tinsel Town with Matt and Michelle: 62.5 Farmer’s Carry, 550 Calories Rowed | Total of 1,175. Matt 70# Michelle and Deb 44#
Lots of fun working in a team of three with Matt and Michelle! We worked well together and adjusted our strategy as needed so we kept moving throughout the 40 minutes. Thanks Kathi!!
90 min barbell class at CrossFit Finest in Metuchen, NJ
Complex of Power Clean, Hang Power Clean, Push Jerk: 6 sets up to 100#
Front Squat with a 3 second pause: 5 sets to to 110#
3 sets: kneeling alternating DB strict press (6 each side), DB carry (one racked and one overhead, switch sides on the way back), death march, 20#.
After yesterday’s push press and push jerk, and the push jerk in the complex, I only had it in me to do 20# on the DB strict press. The death march was new to me and harder than I expected.
Forgot to add, the pause front squats were 3 rep sets.