Warm-Up:
Coach’s choice
WOD prep:
Practice tire flips
WOD:
Strong Man WOD or choose a WOD you missed this week.
20 Down To 1 Cals Row
* 1 x Tire Flip Between Each Interval *AHAP
Post WOD:
Banded hamstring stretch. 2 minutes per side
CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1
The class schedule will be adjusted on the following dates:
- Tuesday, 12/24
7:30 am Adult CrossFit
9:00 am Adult CrossFit
10:30 am Adult CrossFit
12:00 pm Adult CrossFit
No kids class - Wednesday, 12/25
CLOSED - Tuesday, 12/31
7:30 am Adult CrossFit
9:00 am Adult CrossFit
10:30 am Adult CrossFit
12:00pm 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 29thClick 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.)
Strong Man WOD: 26:09, 250# tire
Today was my first time flipping tires. That was a lot of fun.
Strongman WOD: 32:08 325# Tire
Fun time flipping tires this morning! Always great to move an odd object and you never know when you will need to put this skill into practice! Thanks Jon – always great to see you on a Sunday morning 😬
Nice work Jamie – so great to see you embrace new skills!
Partner WOD with Joe A
1 person works while the other rests
3000m row
200 cal bike
8 25m sled pulls with 4 45lb plates
20 tire flips @ 325
25:08
Nice job with the #325 tire. 3x body weight!
So…who worked and who rested?! That looks like a fun one – it’s just missing the 1,000 Wall Ball Buy-in 😂
I’d like that buy in, hmm….