Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Team Biking Cindy
With a running clock
Teams of 3. 1 athlete works while the others rest.
AMRAP 20
5 pull-ups
10 push-ups.
15/10 Calorie bike
*Athletes will complete full rounds before switching.
*Wear a vest if you have one!
*@ 20 minutes row a team 3 K. Switch up as you wish.
There are 2 scores for this WOD
1. Rounds + reps for the team.
2. 3 k team time
Post WOD:
Foam roll
CFS Brief:
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30pm – 6:30pm – all classes on Friday, April 5th are available. Simply register here so we have your digital waiver signed and then come to any class.
Link to register for Free Class Friday
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
Team Biking Cindy “The Dottirs And a Sister”: 22+15 Rounds and 13:12 3k Row
A lot of fun this morning working with Becka and Michelle!! I think we were all working so hard that we did not have the ability to speak during the workout 😬 We chose to do segments of 500M on the rower which worked out well – I was just trying to hang on! Thanks Frozen, this was a nice way to sneak the bike into the workout 🙄