Coach’s choice

WOD prep
5 X 5 Weighted strict pull-ups work to a heavy 5.

Meat and Potatos
AMRAP 13:00
Teams of 2. one athlete completes a round while the other rests
1 Burpee
1 Toes to Bar
2 cals on bike
Burpees and toes to bar go up by 1 each round. Cal bike goes up by 2
Options for toes to bar:
1. Knees to 90
2. Knees to KB
3. V-ups
4. Ab-mats x 2

Post WOD
Lax ball lats. 2 minutes per side

Endurance & Stamina
2 x 2000m @ 26 spm / 4 min easy between sets.
Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

CFS Box Brief:
*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 to 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 on 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.