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WOD 3.27.15

ZhKYvsBY_400x400

OPEN  15.5

Rx’d
27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Teens

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
27-21-15-9 reps for time of:

Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

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

WOD 3.26.15

IMG_4288

Cynergy CrossFit 3rd Annual Kids and Teens Competition April 12th.  Register Here

 

Skill Work:  Handstand Walks ( Wall Walks)

 

AMRAP 25 @ 75% Intensity at non stop sustainable pace

200m Run

15 No Jump Burpees

300m Row

2 Wall Walks (Or 15’ Handstand Walk)

3 x 15 DU (L2 15 DU Attempts)

15 GHD Hip Extensions

 

By |March 26th, 2015|Categories: Uncategorized|Tags: |0 Comments

Ready to CrossFit?

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Next Foundations Class starts on Tuesday, March 31st!  Get started NOW!

It WILL change your life!  Register Here

By |March 25th, 2015|Categories: Uncategorized|Tags: |0 Comments

Happy Birthday Frankie!

Frankie

A note from Frankie’s mom, Samantha Cuozzo:

I can not thank Jen and Aubrey enough. Thank you, thank you, thank you!!!

Frankie had the most amazing birthday party. As a mom I loved watching him feel so confident, comfortable and happy. His friends loved it too, I heard them say it was awesome, amazing and a blast. Many mentioned they want their party here too.

We are definitely interested in our two boys doing the CrossFit Kids this summer. You guys rock! 

Samantha Cuozzo

F2F3

By |March 25th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 3.25.15

jimmy

Honoring our friend Jimmy today…..we miss you big guy!

JIMMY

400m Run

+

3 Rounds:

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

20 Wall Balls 20/14

+

400m Run

By |March 25th, 2015|Categories: Uncategorized|Tags: |0 Comments