Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Wing Dinger
3 rounds for time
500m row
25 wall balls (20,14) 9ft target for ladies
15 Hang power cleans(135,95)
RX +  for hang power clean (155,105)

Option 2:
3 rounds for time
500m row
25 wall balls (14,10) 9ft target for ladies
15 Hang power cleans(115,80)

Option 3:
3 rounds for time
500m row
15 wall balls (10,8)
10 Hang power cleans(75,50)

Post WOD
Lax ball scaps 2 minutes per side.

Endurance & Stamina
5000m row with rate changes every 1000m 24-26-28-26-24

CFS Brief:

CFS Brief:
18.4 released Thursday night at 8pm.

*CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more!

The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview