Bergeron Beep Test

EMOM for as long as possible (capped at 20mins)

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
-The goal is to complete 1 round every minute on the minute, and to do so for as long as possible. If you do not make it 10 minutes, then you will perform it AMRAP style until the 10 minute mark. Which means everyone is working at least 10 minutes. If you are able to go 10 minutes EMOM style, continue on until you are unable to get the required work done within the minute.

*This is a workout created by Ben Bergeron, owner of CrossFit New England.

By | May 29th, 2016|Categories: Uncategorized|0 Comments

WOD 5.28.16


photo credit: Power Keg Crossfit

“Air Force WOD”

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

* 95/65

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

There is a 20 min cap.

By | May 28th, 2016|Categories: Uncategorized|0 Comments

WOD 5.27.16


Shoulder Press

Warm Up Sets:

5 @ 30%

5 @ 40%

3 @ 50%

Working Sets:

5 @ 65%

5 @ 75%


As many sets of 5 UB C2B Pull Ups as possible in 5 Minutes

L2 5 UB Pull Ups

L3 5 UB Rack Assisted C2B

5x for total reps (15 Min) @ ALL OUT Effort

15 seconds Cal Row

45 seconds Rest

15 seconds of Burpees

45 seconds Rest

15 seconds Double Unders

45 seconds Rest

By | May 27th, 2016|Categories: Uncategorized|0 Comments

WOD 5.26.16


Back Squats

Warm Up Sets:

5 @ 30%

5 @ 40%

3 @ 50%

Working Sets:

5 @ 65%

5 @ 75%

AMRAP @ 85%


5 Rounds:

10 Front Squats @ 40% (keep the weight the same for each round-ensure FULL depth)

15 KBS 1.5/1

By | May 26th, 2016|Categories: Uncategorized|0 Comments

CCFKids Spotlight Athlete ~ Hunter!

Hunter cfk

Congratulations to Hunter, Cynergy CrossFit Kids Spotlight Athlete!

Hunter has been a CFKids athlete since mid-December and has shown unbelievable improvements over the past five months.  Hunter is committed to learning proper form and technique in his lifts.  He can often be seen staying after class to spend some extra time perfecting his form on specific lifts.  Hunter’s favorite lift is the Push Press.

Hunter is a great kid who is a pleasure to coach.  He is receptive to feedback and always remains positive.  He is always kind to others and very respectful to coaches.  Aubrey and I can’t express enough how deserving Hunter is to be recognized as CCFKids Spotlight Athlete.  Keep up the great work, Hunter!

By | May 25th, 2016|Categories: Cynergy Kids|1 Comment