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WOD 7.04.15

OfficerPaulSciullo

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

PAUL

5 rounds for time:

50 Double Unders

35 K2E

20 yrd walk  185/125 BB OH

Core Circuit

By |July 4th, 2015|Categories: Uncategorized|0 Comments

WOD 7.03.15

sammy

Meet Sammie!  Help us support him with our WOD4Paws fundraiser on Sept 20th.  More Info

 

15 Minutes

Teams of 3 rotate thru 3 stations

Damper number determined by roll of dice

Athlete 1:  250m Row

Athlete 2:  AMRAP Burpees determined by rower

Athlete 3:  Rest

*Score is total Meters divided by # of Burpees

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Rest 5 Minutes

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15 Minutes

Teams of 3 rotate thru stations.

Damper number determined by roll of dice

Athlete 1:  100m Run

Athlete 2: AMRAP Cal Row determined by

Athlete 3: Rest

*Score is total meters divided by total # Cal

Core Circuit

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

Congratulations Jenna!

 

Jenna1

Congratulations to Jenna Condon, our Cynergy Member of the Month!!

Jenna has been consistently working hard since she started with us a short time ago. She even participated in the Open this year, truly testing her abilities and her determination.  She is an absolute joy to have in class and can be seen here on the weekends working on her “goats”.  Keep an eye out for this little powerhouse and congratulate her when you see her next! Well done Jenna!!  Very proud to have you on the team!

 

We asked Jenna a few questions:

What is one thing that not too many people know about you?
I was just elected President of my class and I play soccer.
How long have you been CrossFitting?
6 months
What time do you typically train?
I attend the 4:00 teens classes and open gym on Sundays to work on DU and ring dips.
What is favorite lift? Favorite WOD?
My favorite lift is the deadlift and my favorite WOD is The Seven.
What is one your CF goals?
One of my goals is to get a muscle up. I am so close. All I need to get is a ring dip.
What are some of the most memorable accomplishments/ moments during your time with cynergy?
I remember the first day I started CF, I was stunned I couldn’t do a pull-up and now I’m stringing together 5-10 butterfly pull-ups.  I remember in 15.1A, everyone cheered for me which resulted in a PR, 65 lb. clean and jerk. Also, when I tried to get a muscle up everyone encouraged me to keep trying to get the ring dip part of a muscle up.
Is there any other information you would like to share or add?
I would like to thank all of the coaches who have made a huge impact on making me a better athlete: Dave (butterfly pull-ups), Suzie (a snatch PR of 40lb.), Lonnie (rowing), Mark O’ Reilly (foundations training and helping me with wall balls), Carse and Cindy (willing to stop what she is doing to coach me), and Keith (double unders.)
 Jenna
jenna
By |July 2nd, 2015|Categories: Uncategorized|1 Comment

WOD 7.02.15

masters7

Games of the Ages Masters Team Competition August 9th! Register now to secure your spot! HERE

 

EMOM 10

1 Power Clean & Split Jerk

All sets at High loading @85%

 

Tabata

OHS 65/45

 

10x

1 Muscle Up (Bar or Rings), (L2: 2x C2B Pull Ups), (L3: 3x Pull Ups)

2 Strict HSPU (L2: Strict Shoulder Press)

4 x 25m Shuttle Run

Core Circuit

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

WOD 7.01.15

ccflogo

How are we doing?  Cynergy Survey

AMRAP 10

500m Row

50 Double Unders

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Rest 5 Minutes

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AMRAP 10

400m Run

25 Russian KBS

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Rest 5 Minutes

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2x (not for time)

100m Farmer’s Carry Right hand-challenging weight but non stop movement

10 No Jump Burpees

100m Farmer’s Carry Left hand

10 No Jump Burpees

 

Core Circuit

By |July 1st, 2015|Categories: Uncategorized|0 Comments