The gangs all here!
Warm-Up
Coach’s choice
WOD prep Strength
Bench press 5-5-5-3-3-3-1-1-1
*Try to increase weight every set.
WOD
WOD: 7 rounds
30 sec AMRAP pullups (scale up to muscle ups if capable).
30 sec rest.
30 sec AMRAP pushups.
30 sec rest.
Endurance & Stamina
4 X 400 meter run (recover 2 min between efforts)
2 X 800 meter run (recover 4 min between efforts)
1 X 1 Mile run
CFS Brief:
CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday, April 10th, 7:30pm to 9:00pm
*Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. Please register here if you will be attending any of the classes offered on Free Class Friday.
Any class on Friday, 4/6 is available.
Link to register for Free Class Friday
*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
Solo Tuesdays. Really miss energy at the box.
#175 BP. Had a little more in me but had no spotter.
Did RR with Butt on ground starting position. Pushups from knees with focus on full range of motion. Was able to maintain 7 reps each. 98 total reps. Ok shoulders are fried now.
Good Morning and refreshing to be back at the 5:30AM….although my muscles and joints would beg to differ.
Able to bench with the Friedman sisters which is always good for some chuckles😀 We made from 65#-110#
WOD: I shot for 7 pull ups and 10 push-ups each round, hoping to go unbroken. Made it through, but the struggle became real, especially when I cracked up at Lynn’s PollyWog pull-ups. Just keep swimming and get that chin over the bar. You’ve come a long way and we are proud 👏🏻💪🏻🖐🏻
Sorry to have missed you this morning – I’m going to the 5:30pm class today! Great job with the bench, pull ups, and push ups – some good numbers for me to shoot for 🙂
Fun working out with you, Kristin! Glad you were there to keep me and Michelle in line….
And of course, we missed you, Deb!
Bench press 65-110
We ran out of time but I think we had a little more in us to finish with our last two single bench presses going a little heavier… But we knew we had some push-ups ahead!
Pull-ups (strict): 4, 3, 3, 3, 3, 3, 3, total 22
Push-ups, 13,13,12,12,12,11, 11, total 84
I know you guys could have gone higher on the bench! Nice work on the pull ups and push ups – you held those numbers throughout!
Deb — take a late afternoon nap and come to the 7:30 p.m. WOD instead of the 5:30 p.m. WOD. It’s the place to be.
If I go to the 7:30pm WOD, I will end up taking a nap on the bench. Skip your afternoon nap and come to 5:30!
Can’t believe you are going to the PM-I am you and you are me today!! Represent!!😂😉
I am going to try to do you proud!! I have a conflict on Tuesdays, so can’t go to the 5:30am and Andrew refuses to allow me to retire.
Bench: 65-104
WOD: 63/85 Rx (Pull Ups/Push Ups)
Round 1 – 7/12
Round 2 – 8/12
Round 3 – 8/12
Round 4 – 9/12
Round 5 – 10/12
Round 6 – 10/12
Round 7 – 11/13