Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Give and Take
AMRAP 20
5 Kettle bell swings(53,35)
10 Kettle bell push press(same)
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Option 2:
AMRAP 20
10 Kettle bell swings(35,26)
10 Kettle bell push press(same)
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Option 3
AMRAP 20
5 Russian Kettle bell swings(26,18)
10 Kettle bell push press(same)
20 walking lunges
*After every 3 rounds, run 400 meters

Post WOD
Kettle bell calf smash 2 minutes per side.

Endurance & Stamina WOD
8 x 1000m / 1 min easy
Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

CFS Brief:
Free class Friday February 2nd

*New rowing endurance and stamina wods.  Will be posted daily.  If your looking for a break from the barbell.  Try it out.  Note you still must sign in if  just coming in for endurance and stamina wod.  If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice.  * This is not a coached WOD!  Have fun with it.

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd. 

This challenge is 41 floors (789 steps)!

Join our team and let’s do this together.  Pre-registration is open until January 30th and is $35.  You may also register on the day of the event for $50.

Link to Fight For Air Climb registration page

Donate to our CrossFit Synergistics team page or start a personal donation page of your own.