Warm-Up:
Coach’s choice

WOD prep:
Prep the lifts to the heaviest WOD weight. Athletes should pair with similar strengths if possible.
*Absolutely no dropping load from overhead. Choose a load you can control from overhead down to the floor. 

WOD:
Mistle Toe For Time (30 Minute Cap)
Teams of 2.  Divide the reps and burpees as you like.
60 Deadlifts (155,105)
20 Burpees over the barbell
40 Hang Power Cleans (155,105)
20 Burpees over the barbell
15 Push Jerks (155,105)
20 Burpees over the barbell
15 Push Jerks (135,95)
20 Burpees over the barbell
40 Hang Power Cleans (135,95)
20 Burpees over the barbell
60 Deadlifts (135,95)
*The load drops at the 2nd round of push jerks.
*Absolutely no dropping load from overhead. Choose a load you can control from overhead down to the floor.  

Option 2 load:
(135,95)
(115,80)

Option 3 load:
(115,80)
(95,65)
*The load you choose for this WOD you should be able to cycle 5 reps throughout the entire WOD. Scale loads as needed.

Post WOD:
Agile 8

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

Adjusted Holiday Schedule 12/31 & 1/1

The class schedule will be adjusted on the following dates:

• Tuesday, 12/31
  6:30 am Adult CrossFit
  8:00 am Adult CrossFit
  9:30 am Adult CrossFit
  No kids class
• Wednesday, 1/1
  11:00 am Adult CrossFit
  -No kids/teens classes
  
  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.)