WOD 11.28.15


Open Gym 8-9 am

CF Snatch Clinic and WOD from 9-10:30am

By |November 28th, 2015|Categories: Uncategorized|0 Comments

9th Annual First Responders Challenge


We are thrilled to announce our ninth year of the Cynergy CrossFit First Responders Challenge!

We have some exciting updates to announce this year – and hope to see many of our “regulars” as well as new competitors this year!  Here are the highlights:

  • We will have four divisions: Mens, Mens Masters, Women, Women’s Masters
  • Teams will consist of 3 same-sex members
  • All members of Masters teams must be 40+ by January 4, 2016
  • 5 WODs will be announced on January 4, 2016 and each team will have 4 weeks to complete them
  • Each WOD must be video-taped and judged by a CrossFit Level 1 Coach
  • All videos and scores must be submitted by February 1st
  • The top teams in each category will be invited to the final
  • The final will be held at Cynergy CrossFit, Hanson, MA on Saturday February 13, 2016

Visit our event page for more information and to register.

Be sure to join our Facebook Event page and invite your colleagues.



By |November 27th, 2015|Categories: Challenges, Uncategorized|Tags: , , , |0 Comments

WOD 11.27.15

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


9 am CLASS ONLY today


10 rounds


6 DL (225/150)

12 Pull Ups

24 Double Unders

By |November 27th, 2015|Categories: Uncategorized|0 Comments

WOD 11.26.15


9 am Class only- All classes welcome!!!

Divide and Conquer
In teams of 2-3 people complete the following work in any order, 1 athlete working at a time.
For Time:
10 Rope Climbs (L2 Rope Pulls from floor)
100 Calorie Row
200 1 Arm Alt DB Snatch (tough)
300 Double Unders (x4 Singles for each Double)
400m Broad Jump
800m Run
1600m Sled Drag 45# (1 mile)
By |November 26th, 2015|Categories: Uncategorized|0 Comments

WOD 11.25.15


Please note CFKids will be at 2:00 pm today

A. 10 min. to establish a heavy front squat double @20X1

B. Every 90 seconds for 5 rounds:

     2 front squats @ 90% of Part A @20X1

C. For time:


Push Press 135/95 (L2 115/85), (L3 95/65)

250m Row between each set



Push Jerk 135/95 (L2 115/85), (L3 95/65)

250m Row between each set

By |November 25th, 2015|Categories: Uncategorized|0 Comments