Coach’s choice

WOD prep
Dead lift build to wod weight

“Beatin’ around the Bush”
3 Rounds for time of:
21 Calorie Row
14 Handstand Push-ups
7 Deadlifts (315, 205)

Option 2:
3 Rounds for time of:
21 Calorie Row
14 Box Handstand Push-ups
7 Deadlifts (225,150)

Option 3:
3 Rounds for time of:
21 Calorie Row
14 DB strict press (40,30)
7 Deadlifts (185,125)

Post WOD
Banded hamstring stretch.

Endurance & Stamina WOD
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

CFS Brief:
Free class Friday February 2nd

*New rowing endurance and stamina wods.  Will be posted daily.  If your looking for a break from the barbell.  Try it out.  Note you still must sign in if  just coming in for endurance and stamina wod.  If you choose to do it the same day as you to the class WOD then your class wod sign in is fine you dont have to sign in twice.  * This is not a coached WOD!  Have fun with it.

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 CrossFit Synergistics team page or start a personal donation page of your own.