Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Double Dipping
Teams of 2. One partner works while the other rests. Divide the Cals and reps however you like.
100 Cal row
100 Burpees over the rower
100 Plate gound to over head(45,35)
100 Med ball ab-mat sit-ups(20,14) 
100 Wall balls(20,14)10ft target for men, 9ft for ladies.
*Stop and perform 50 double unders or 100 single unders every 5 minutes.
*Scale loads as needed.

Endurance & Stamina:
4 x 500m / 2 min easy
Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

CFS Brief:

*Our Kettlebell Kitchen rep will be at CFS this Saturdaty, 3/24 from 8am – 11am.  Sample some food and ask questions about the best way to set up ordering.

*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