How to get in the best shape of your life! You can’t outwork a poor diet…Nutrition matters!
Make a lasting change in 2020! Join us in the Whole Life Challenge! Play the game and have some fun!
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
Warm-Up:
Coach’s choice
WOD prep:
Strength:
On the 2:30 for 5 sets build to a heavy Turkish get-up on each arm. With the remaining time practice
handstand walking.
Option for handstand walking:
1. Partner handstand walk with a dowel
2. 10m Bear crawl
3. 1 Wall walk
WOD:
CrossFit Main-site
3 rounds of:
3 minutes of Turkish get-ups with a dumbbell or kettlebell Option 1 (35,25) Option 2 (30,20)Option 3 (15,10)
2 minutes of double-unders
1 minute of rest
*This workout will be scored by the total Turkish get-ups and double unders for each round.
Option for double unders:
1. Speed steps
2. Single unders
Post WOD:
Lax ball scaps, 2 minutes each side.
Banded overhead distraction. 2 minutes each side.
CFS Brief:
Free class Friday is offered on the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop-in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30pm – 6:30pm – all classes on Friday, January 3rd are available. Simply register here so we have your digital waiver signed and then come to any class.
Link to register for Free Class Friday
6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
Pick Things Up, Put Things Down: Total – 28 TGU/485 Speed Steps
Heavy Turkish Get Up: 45# (R/L) with 5M Handstand Walk with a Dowel
Round 1: 9 TGU/160 Speed Steps
Round 2: 9 TGU/165 Speed Steps
Round 3: 10 TGU/160 Speed Steps
Fun working on skills today with the 5:30 crew! Great work by Tracey this morning doing her first handstand walk with a dowel – she nailed it! And I saw Marianne get upside down to the dowel in the 6:30 class 🙂 Getting the New Year off to a great start! Thanks Frozen for the cues on the TGUs and handstand walks!
Shoulder burner!
Heavy get up: 60#
9/130
9/125
9/115
397 total
Thanks for the assist with the dowel, Deb – you were a much better partner than I was!!
Today’s workout went much better than I thought it would. Frozen helped me with modifying the Turkish Get-Up since my knee mobility is limited. I did turkish bridges and it worked out well. I also enjoyed the handstand walking – got about 6 meters! I wasn’t sure how the jump rope would go for me as some days my achilles is a bit funky but I stuck with singles and it went surprisingly well.
13/230
17/283
19/262
49/775 for totals with the small kettlebell (13#?)
Awesome breakfast with Rob and Frozen at 2 Mauro’s afterward. Great new place!