Coach’s choice

WOD prep
Prep the movements

“Team Biking Cindy ”
For Time teams of 3
2 athletes work while the other rests. One athlete starts on the bike.  The other 2 athletes will complete 1 round of Cindy while the other rests.  When an athlete finishes their round of Cindy they will move to the bike and ride.  The athlete coming from the bike will rest.  Continue this rotation until the wod is complete.  You must complete the rounds of Cindy before moving on to the next round of calorie bike.
120 cal bike
12rds: Cindy
90 cal bike
9rds: Cindy
60 cal bike
6rds: Cindy
40 cal bike
2rds: Cindy
20 cal bike
3 Rds Cindy

5 Pullups
10 Push-ups
15 Squats

Pull-up options:
Ring rows
Banded strict

Push-up options:
Knees or box

Post WOD
Foam roll Lats 2 minutes a side.

CFS Brief:
Whole Life Challenge Starts January 20th.  There is still time to join in!
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!  

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.