Matt
Come join us this Sunday for a Fundraising WOD for Matt Curtis. Matt is running the Boston Marathon for Spaulding Rehab, who’s mission is to improve the quality of life for persons recovering from or learning to live fully with illness, injury or disability. Click here to donate. Matt will also be at the box with his computer and a donation jar. Any amount donated is greatly appreciated!
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Curtis M. for time Teams of 2. 1 person works while the other rests. Divide the runs and cals up however you like
For time
1 mile run
123 calorie Bike
26.2 rounds of Cindy
123 calorie row
1 mile run
*The 123 number of calories rowed and biked represents the 123rd anniversary of the Boston Marathon
*The 26.2 rounds of Cindy represent the distance of the marathon.
*1 round of Cindy equals 5 pull-ups, 10 push-ups, 15 squats
*The .2 in Cindy will be 2 pull-ups, which will end the work out.
Post WOD:
Mobilize
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
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Love the workout, John! This is going to be fun!
Looks awesome.
I’m in, and I need a partner who wants to do the full two miles with me and not split it up.
Fantastic WOD for a fantastic cause (and Matt is pretty cool, too!) This will be a ton of fun!! Cindy for everyone!!!
Is this a two day wod
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this looks great, wish i could get it in!
Curtis M: The Dottirs 57:35 A great WOD for a fantastic cause! It was wonderful to see so many people testing themselves with this high volume workout. For anyone who has a twisted idea of “fun”, Matt and I noted that this would be a good WOD to do solo 😬 Ride, Run, and row outside! Shouts out to Lisa, Jana, and Merri who smiled all the way through 19.5!! I’m going to miss not spending this quality time on a Sunday judging Merri. Congratulations to everyone who competed and pushed the,selves beyond where they thought they could go in the Opens!! And thanks to both Matt and John for today’s workout 👊
Great WOD for a great cause!!
So much fun today!
Curtis M.
45:25 with Joe 800m sandbag run