WOD 10.7.15


Spotlight Coach: Mark O’Reilly

First I would like to say thank you for recognizing me as this months spotlight coach, and I have to say thank you so much to Cindy and Keith for allowing me to coach at Cynergy. This gym is very special to me and my family, the community is a great group of people and I can not imagine being any place else.

A little about myself, I grew up in Brockton, MA and went to South Easton Regional High School where I played baseball and hockey and was the captain of the hockey team my junior and senior years.

   I have worked for the Department of Corrections since November 1991, I am a member of the SWAT Team and I am currently the Commander of the K-9 Department.  I am married to my wife of 21 years ,Michelle (Cynergy CrossFitter) and have two children, Sean 18 (Cynergy Crossfitter) soon to be a United States Marine (so proud) and Katelyn 14, a freshmen in high school were she runs cross country and swims.

Fitness has always been part of my life. During high school I was introduced to traditional weightlifting and belonged to a traditional gym.

I heard about CrossFit though a friend in 2010 and competed in with First Responders Challenge team at Cynergy. I was hooked immediately! I love the competitiveness as well as the community atmosphere that Cynergy offers. 

What I like about coaching at Cynergy, I have had the pleasure of coaching foundations for the last couple of years, during this time I have seen all types of people walk through the door, from young to not so young, people that have been athletes their whole life and people who have never been in a gym before, and some of these people have been petrified when they come in. I really enjoy watching these athletes progress through the foundations, and continue to progress while in class. I love when an athlete comes up to me after being there for a while and tells me they got there first pull-up or they have just PR’d on a lift, the look of pure accomplishment is awesome.

Cynergy is not just a place that I go and work out and coach, it is a second home to me and my family. Where can you go and workout and you know everyone there ,people are talking to each other joking , encouraging each other and if someone has heard of something going on in your life good or bad, that same person  comes up to you and offers help or a congratulations, it says a lot about the community at Cynergy.

It has been an honor and a pleasure to be coaching at Cynergy.

Mark O’Reilly



1 set:

20 UB Front Squats @ 21X1 tempo at 40% 1 RM  

Coach Mark

5 Rounds


3 Power Cleans 135/95 (L2 115/85), (L3 95/65)

6 T2B (L2 K2E)

9 Wall Balls 20/14


Rest 1 minute between rounds

*Count only completed rounds


EMOM 5-7

Gymnastics Goat

By |October 7th, 2015|Categories: Uncategorized|0 Comments

WOD 10.6.15


1 Thruster (from racks)-Build quickly to a heavy single (15 Min)

For time @ High Effort

800m Run

50 Burpees

1000m Row


EMOM 5-7

Gymnastics Goat

By |October 6th, 2015|Categories: Uncategorized|0 Comments

WOD 10.5.15



Min 1:  25 Double Unders + 5-7 T2B

Min 2:  5 Burpees + 50m Sprint

Min 3:  5/3 Strict Deficit HSPU + AMRAP UB Kipping HSPU

Min 4:  10/7 Calories on Bike

Min 5:  Rest



Min 1:  25 Single Unders + 5-7 Toes thru Rings

Min 2:  5 Burpees + 50m Sprint

Min 3:  1 Wall Walk + 20 Second Hold at full extension

Min 4:  10/7 Calories on Bike

Min 5:  Rest


EMOM 5-7

Gymnastics Goat

By |October 5th, 2015|Categories: Uncategorized|0 Comments

WOD 10.3.15

9:00 Muscle Up Clinic with Coach Nick

9:30 Nate


2 Muscle Ups


8 KBS 2/1.5


namesake photo

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  Source:

By |October 3rd, 2015|Categories: Uncategorized|0 Comments

WOD 10.2.15


3 Press + 2 Push Press + 1 Push Jerk

*12 minutes to build to a tough complex


Open WOD 11.2


9 Deadlift (155/100)

12 HR Push Ups

15 Box Jumps


EMOM 5-7

Gymnastics Goat

By |October 2nd, 2015|Categories: Uncategorized|0 Comments