Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Fork in the Road
Teams of 2.  Divide the reps as you like.
1 ab-mat per team.
1 bike per team.
Bike 50/35 cals
50 Push press (115,80)
Bike 100/70 Cals
100 Ab-mat sit-ups
Bike 200/140 cals
200m Farmers carry (70,53)
Bike 100/70 Cals
100 ab-mat sit-ups
Bike 50/35 cals
50 Push press (115,80)

*Scale loads as needed.

Post WOD
Foam roll for 5 minutes

Endurance & Stamina
3 x 1000m / 1 min easy
Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

CFS Brief:
18.4 released Thursday night at 8pm.

*CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview