Jess

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Perform a WOD you missed this week or
“Stair Master”
30-20-10:
Row Calories
Medball box Step-Ups (20,14) (20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50,35)
Wallballs (20,14)

Option 2:
30-20-10:
Row Calories
Medball box Step-Ups (20,14) (20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (35,26)
Wallballs (20,14)(10″,9′ target)

Option 3:
30-20-10:
Row Calories
Medball box Step-Ups (20,14) (20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (26,18)
Wallballs (14,10) (9′ target)

Post WOD:

CFS Brief:

Demo night for new meal delivery service – 12/16/19

As many of you know Kettlebell Kitchen went out of business and we are looking for a new meal delivery service.  The rep from Nutre Meals will be at CFS Monday, December 16th from 5:00 pm on with samples of their offerings. Please let us know how you like their food!!

Nutre Meal Plans prepares fresh, fully prepared and balanced meals from their headquarters in Peabody. Designed by in-house dietitians and prepared by professional chefs; Nutre Meals are designed to meet a variety of needs. 

In addition to sheer convenience, the meals are tailored for performance, weight-loss, health maintenance and/or diabetic friendly. There is a large variety of menu items that change every week. 

New CFS apparel is now available through a temporary on-line store that we have set up.  This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.

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.)