Warm-Up
Coach’s choice
WOD prep
Max strict pull-ups
WOD
Old School
800m run
21-15-9
Wall ball(20,14)
Box jumps(24,20)
800m run
Option 2:
800m run
21-15-9
Wall ball(14,10)
Box jumps(24,20)
800m run
Option 3:
800m run
15-12-9
Wall ball(10,8)
Box jumps(20,12)
800m run
Post Wod:
Foam roll calfs
CFS Brief:
Marathon Monday, 4/16 we will offer the following schedule:
6:00am – BootCamp (this will be combined with the CrossFit Adult class)
6:00am – Adult CrossFit
Open Box 9am – 12pm
4:30pm – Kids CrossFit Ages 8-10
4:30pm – Adult CrossFit
5:30pm – CrossFit Kids Middle School & Teens
5:30pm – Adult CrossFit (Childcare will be available during this class)
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
@ home workout today. Sub #48 KB goblet squats for wall balls and 1000M row for run. Conquered 20 inch box jumps today. There was a lot of staring at the box to start but got through all rounds. 19:18
Max Strict Pull Ups: 10
Old School: 16:35 10#WB
The consensus after doing this workout was that it was more challenging that initially thought. Not that anyone thought it would be ‘easy’, but the combination of running, wall balls, and box jumps really took its toll. Fun running drills this morning! Thanks John!
Great job John!! Box jumps are no joke!
Agreed on taking a toll. Especially after yesterday’s DLs!
Way to go on those strict pull-ups Deb!! Crushed it
Thanks Hanna! I’m sure you showed those wall balls who is boss!! I was not nearly as competent or graceful as you in that part of the workout 🙂
10:09 rx
19 pull ups
Posting a day late, but I wanted to record my score!
Max pull-ups: 5 (nice job Deb on 10!!)
WOD: 16:04 / 14# wb to the 9’ target
Like Deb, I was surprised how hard this WOD felt! That second run took a lot of mental power for me…