Deb

Warm-Up
Coach’s choice

WOD prep
Prep the movements.

WOD
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps (24,20)
30 wall-ball
Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Option 2:
4 rounds for time of:
Run 400 meters
30 box jumps (24,20)
30 wall-ball (20,14)

Option 3:
3 rounds for time of:
400 meters
20 Box step ups (20,16)
30 squats

Post WOD
Kettle bell calf smash

Endurance & Stamina WOD
2000m, 1500m, 1000m, 500m / 3 min easy
Row four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Note: This is the third workout in the default Custom Workouts list.

CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 
Here are step-by-step instructions on how to sign up in English, Portuguese and Español.  Be sure to sign up for the CrossFit Synergistics team!

New CFS Apparel Available in On-Line Store
New CFS apparel is now avaialble through a temporary on-line store that we have set up.  This store will be available until Wednesday, February 14th.