Coach’s choice

WOD prep
Prep the movements
“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
  • 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

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