Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“12 Days of Christmas”
(1)Rope Climb (12 sets)
(2)Shoulder to over head (115,80)(11 sets)
(3)Front Squats (115,80)(10 sets)
(4)Hang Power cleans (115,80)(9 sets)
(5)HR push-ups(8 sets)
(6)Abmat sit-ups(7 sets)
(7)Burpees (6 sets)
(8)Pull-ups(5 sets)
(9)Wall Balls (20,14)(4 sets)
(10) KB swings (53,35) (3 sets)
(11) Toes to Bar (2 sets)
1200m row or run (1 set)
*This is done just like the song. So in the 1st day (round) you do one rope climb, In the 2nd day (round) you do 2 STOH and 1 rope climb. Round 3 will be 3 front squats, 2 STOH and 1 rope climb. The wod ends with 1 rope climb and a glass of egg nog!
*Choose a load and movement scale you can do unbroken sets with.
Post WOD
Foam roll for 5 minutes.
CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.
- Sunday, 12/24
8:30am Adult CrossFit (Childcare will be offered)
10:00am Adult CrossFit - Monday, 12/25
CLOSED - Sunday, 12/31
8:30am Adult CrossFit (Childcare will be offered)
10:00am Adult CrossFit - Monday, 1/1
11:00am BootCamp (this class will be combined with the Adult CrossFit class)
11:00am Adult CrossFit
-No kids/Teens classes
Perform a random act of kindness today!
Whole Life Challenge Starts January 20th
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge. After you register you will see an orange box on your profile page that says join or create a team. Click on that and search CrossFit Synergistics and join our team! The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.
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
12 Days of Christmas: 43:13 65# | 10#WB |35#KB |1,200M Run (Previous 47:00)
It was great to see so many people take on this workout this morning! The 8:30 class had a ton of energy and everyone played well together. Thanks to John and Hanna for keeping everything organized and it was great to see JD there providing his encouragement throughout! I look forward to seeing you back on both feet soon! Everyone have a very Happy Holiday!!
Well done today Deb! You (and everyone else) crushed it! So amazing to see the community come out and throw down! Even better to see so many people cheering on athletes as they pushed themselves and embraced the suck at the end! Days like today show why crossfit (and especially a box like CFS) works! John and Elizabeth have something special going on and we’re all lucky to be there together!
Merry Christmas everyone!
12 days of Christmas
38:50 #95
12 days of Christmas
40:56. @ 75# /35# KB/ 10 WB / knees to 90 /1200 m run
The run was really nice!!!
Hope everyone has a fabulous Holiday!
Nice PR! Merry Christmas!
“12 Days of Christmas” with Hanna 36:15 with a few modifications. Merry Christams and Happy Holidays to everyone. Great energy at the box today!
(1)Dead Lift. #95 (12 sets)
(2)ring dips (11 sets)
(3)Front Squats #95 (10sets)
(4)Hang Power cleans #95 (9 sets)
(5)Strict hspu (8 sets)
(6)Abmat sit-ups(7 sets)
(7)Burpees (6 sets)
(8)Strict Pull-ups(5 sets)
(9)Wall Balls (20,14)(4 sets)
(10) KB swings (35) (3 sets)
(11) Toes to Bar (2 sets)
80 cal bike (1 set)
Well done
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