Warm-Up:
Coach’s choice

WOD prep:
Practice dips 
Build your deadlift to WOD weight.

WOD:
Ice Cream Sandwich for time:
1 Mile Run
Then
21-15-9:
Deadlifts (225,155)
Box Jump Overs (24.20)
Ring dips
Then
1 Mile Run
*You should be able to get each deadlift set done in 3 sets or less.  Scale load as needed.

Option 2:
1 Mile Run
Then
21-15-9:
Deadlifts (185,125)
Box Jump Overs (24.20)
Ring dips
Then
1 Mile Run
*Use bands to assist dips as needed.
*You should be able to get each deadlift set done in 3 sets or less.  Scale load as needed.

Option 3:
1 Mile Run
Then
21-15-9:
Deadlifts (135,95)
Box Jump Overs (24.20)
Bar dips
Then
1 Mile Run
*Use bands to assist dips as needed.
*You should be able to get each deadlift set done in 3 sets or less.  Scale load as needed.

Post WOD:
Agile 8

CFS Brief:
The 2020 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 October 10th, 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 2020 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. 

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

Click here to register for this event

Click here to volunteer for this event

Operation Feed The Wolf! 12 Hour Physical and Mental Endurance Challenge
CFS is hosting a 12-hour physical challenge to be held from 10:00 PM to 10:00 AM starting Saturday night October 5th and ending on Sunday morning, October 6th.  This event is designed to test your endurance, perseverance, and mental toughness, through a series of individual and team events.  Exercise mental toughness and break through the barriers calling for comfort.  Deny the voice saying “this is too hard”, deny the voice saying “what do I have to prove?”, Deny the voice saying “I can’t”.  

This 12-hour CrossFit endurance evening consisting of multiple individual and group events is designed to test physical and mental toughness.  Each WOD/event is briefed prior to execution, participants will not know the number, duration, or length of unique WOD/events.  Rest and nutrition periods will be limited and programmed by the staff.  No phones or watches permitted during the duration of the event. 

The architect of this event is CFS member Mac Surber.  Mac is a Captain in the Army and a Special Forces Team Leader.

Event cost is $60 (This event is full)
Email info@cfsyn to get on our waiting list!