One mighty family! (2 others were off doing something else cool!)
Warm-Up
Coach’s choice
WOD prep
Dumbell turkish get up. Work to a heavy 3 each side
WOD
Teams of 2
Lights Out
Partner A Bikes. Partner B Runs. Partner A Snatches. Partner B bikes. Continue this for the 8 rounds.
8 Rounds for time
30/20 Calorie Bike
400 M Run
20 DB Power Snatches (50,35)
*Scale load as needed.
Endurance & Stamina:
300 Calorie Row
CFS Brief:
Free class Friday May 4th.
May 7th – May 27th: Memorial Day Partner Nutrition Challenge. Details posted shortly.
*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
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.
Team Broken Joints. 35:12. Ed and John. Ed did amazing at #50 DB. I did #30. Trying to rest shoulders. Leg felt good running. Great to see a lot of people and energy at 530. Keeps me coming back for more.
Great job – and great team name. I should have been on your team!!
Team Gimps: 33:38 – Tracey & Jackie. There seems to be a theme going here.
We modified the bike to 15 calories as I have very little quad strength 7 weeks post surgery. First round of 20 was going to be too much for me. Jackie ran and I rowed (300M). Jackie did 20# and I did 12# DB. Range of motion still coming together so didn’t want to push the weight. Left lower back is a bit angry with me this week – all resulting from my gait being off still but so happy to be pushing myself more and more! THANKS JACKIE for partnering with me!
Heavy TGU: 40#
Lights Out “The Dottirs”: 33:32
Becka Rx | Deb 20# DB – probably should have done 25# but kept things moving along. “I love the bike…I love the bike”
Great energy in the box this morning and so nice to have the garage door wide open and enjoy the warmer temperatures! The bootcamp class was rockin’ as well! Thanks John!
Teamed up with Kurt
33:02 (30 cal; 400 m, 34#/45# DB PS)
Great work Kurt.