Warm-Up
Coach’s choice

WOD prep
Back squat Build to a heavy 3

WOD
Midnight Run
Compare score from (Thursday 7/20/17)
AMRAP 12:
8 Box jumps (24,20)
8 Ring dips
Ascending ladder of Kettlebell Swings by 3s. (53,35)
(8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..)

*Options for ring dips: Bands, boxes or bars.
*Scale load of Kettle bell if needed.
*Scale height of box as needed.
Post WOD
Banded hamstring stretch 2 minutes per side.
Endurance & Stamina WOD

2 x 10 min short intervals
Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.

CFS Brief:
Free class Friday February 2nd

*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 do 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 this Saturday, 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.