Warm-Up:
Coach’s choice

WOD prep:
Prep the power snatch to the heaviest WOD weight.
Practice knees to elbows and toes to bar.

*Choose loads for the WOD that will allow getting the reps done in 2 sets or less.
*Ask a coach for help with loads for the WOD.  All athletes should be looking for a load increase each round.

This Firefighter Hero WOD is dedicated to Robert Cordice, FDNY, Squad 1, who was killed on September 11, 2001. Firefighter Robert J. Cordice always loved action.

That’s what motivated the 28-year-old New Springville resident to transfer from Engine Co. 152 in Rosebank to Squad 1 in Park Slope, Brooklyn, exactly two weeks before the Sept. 11 World Trade Center disaster. “It’s no surprise that he was in the building when it collapsed,” said his friend and neighbor, Firefighter John Deliso. “He was the type of guy who wasn’t worried about himself. He was just worried about getting everyone else out.” Mr. Cordice would have been 29 on Oct. 17.

WOD:
Robert Cordice (Hero WOD)
For Time
21-15-9 Reps of:
Power Snatches (75,55 )
Sit-Ups

Then,

15-12-9 Reps of:
Power Snatches (95,65)
Knees-to-Elbows

Finally,

12-9-6 Reps of:
Power Snatches (115,80 )
Toes-to-Bars
*Use a single barbell. Athletes must change his/her own weights between rounds.

Post WOD:
Foam roll for 5 minutes

CFS Brief:
New CFS apparel is now available through a temporary on-line store that we have set up.  This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.

*Save the date, CFS Holiday Party Saturday, December 14th from 7 pm – 11 pm @ Skybokx 109 in Natick.

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.)