Warm-Up
Coach’s choice

WOD 
Prep the movements

WOD
“Glory Days”
One athlete works while the other rests.
*Divide the row and reps however you like.
Teams of 2.
2000m row
then
20 rounds of
5 pull-ups
10 push-ups
15 sit-ups
then
2000m row

Endurance & Stamina
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

CFS Brief:
Marathon Monday, 4/16 we will offer the following schedule:
6:00am – BootCamp (this will be combined with the CrossFit Adult class)
6:00am – Adult CrossFit
Open Box 9am – 12pm
4:30pm – Kids CrossFit Ages 8-10
4:30pm – Adult CrossFit
5:30pm – CrossFit Kids Middle School & Teens
5:30pm – Adult CrossFit (Childcare will be available during this class)

*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