Coach’s choice

WOD prep
Prep the movements


Old Acquaintance

Teams of 2.  You go I go.. Teammate A does farmers carry.  Teammate B does farmers carry. Teammate A does KB Reverse Goblet lunges.  Teammate B does KB Reverse Goblet lunges. Teammate A does KB push press (5 each side).  Teammate B does KB push press (5 each side). Teammate A does 250m row.  Teammate B does 250m row.

100m KB suit case farmers carry 53,35) 
10 KB Reverse Goblet lunges (53,35)
10 KB push press(5 each side (53,35)
250m row

*Scale load as needed,

Post WOD
Mobilty foam roll lats and thoracic spine.

CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.

  • 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
  • Free class Friday 1/5/17

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.