Warm-Up
Coach’s choice

WOD prep
Prep the back squat to your heavy WOD weight.

WOD
5 rounds
Rest as needed between rounds.
Each round is a max effort sprint on the bike and the burpees.
5 back squats (heavy with good form). Then right to the bike and burpees.
15/10 Bike.
10 burpees.

Endurance & Stamina:
Row 6 x 4 minutes / 3 minutes easy.
Row six 4 minute pieces.  Row for three minutes at light pressure between each piece.

CFS Brief:
Free class Friday May 4th.

May 7th – May 28th: Memorial Day Partner Nutrition Challenge.  Details posted shortly.

*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

*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.