Nap Time

Warm-Up
Coach’s choice

WOD prep
Knees to elbows

WOD
CrossFit Main Site from 1/31/18

For time:
30 overhead walking lunges(45,25)
30 knees-to-elbows
30 abmat sit-ups
30-cal. row
30 sit-ups
30 abmat sit-ups
30 overhead walking lunges(45,25)

Option 2:
20 overhead walking lunges(45,25)
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges(45,25)

Option 3:
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Post WOD

Endurance & Stamina WOD
5000m time trial Row a
5000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the coments.

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 do 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 this Saturday, 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.