Warm-Up:
Coach’s choice

WOD prep:
Prep & Practice the lifts

WOD:
Bro Session (Compare from 12/01/19) or perform a WOD you missed this week!

Bench press 10 x 3 reps

Dumbbell 1 arm row 10 x 5 reps each arm

Barbell curls 10 x 7 reps

*100m ski, row or run after the set of barbell curls. This should be at a slow pace.
*Try to increase the weight on most sets.
*You must have a spotter on the bench press

Post WOD:
Lax ball pecks

CFS Brief:
Adjusted Holiday Schedule 12/31 & 1/1

The class schedule will be adjusted on the following dates:

• Tuesday, 12/31
  6:30 am Adult CrossFit
  8:00 am Adult CrossFit
  9:30 am Adult CrossFit
  No kids class
• Wednesday, 1/1
  11:00 am Adult CrossFit
  -No kids/teens classes
  
  6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
  – Regular Registration $49 January 7th to January 12th
  – Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)