Coach’s choice

WOD prep
Prep the movements

On Top of the World
Teams of 2 AMRAP 24
15 Kettlebell Swings (53,35)
15 Box Jumps (24,20)
15/10 cal row
Athlete 1 does Kettle bell swings.
Athlete 2 does box jumps.
Athlete 1 rows.
Athlete 2 does Kettle bell swings.
Athlete 1 does box jumps.
Athlete 2 rows.

*Continue this rotation for the 24 minutes.
*Every time your team mate finishes the row that is 1 round.
*Scale load of KB and height of box as needed.

Post WOD
Lax ball lats and scaps.

Endurance & Stamina WOD
5 x 750m / 1 min easy
Row five 750 meter pieces. Row for one minute at light pressure between each 750.

CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 
Here are step-by-step instructions on how to sign up in EnglishPortuguese and Español.  Be sure to sign up for the CrossFit Synergistics team!

New CFS Apparel Available in On-Line Store
New CFS apparel is now avaialble through a temporary on-line store that we have set up.  This store will be available until Wednesday, February 14th.