WOD 8.24.16


Photo Cred: Di

3 sets:

1 min Pull Ups (L2 Rack Assisted)

1 min rest

1 min HSPU (L2 Wall Walks)

1 min rest
Every 3 Minutes x 4:

40 Walking Lunges with 1 KB/DB

*Alternate hands when needed
3 Rounds (not for time):

25 GHD Sit Ups

30 second OH BB Hold 95/65

By | August 24th, 2016|Categories: Uncategorized|0 Comments

WOD 8.23.16


photo cred: Crossfit website

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.


4 sets:

3 Front Squats @ 22X1 tempo-solid 2 second hold in rock bottom

*start MOD and slight build each set

Rest 1 minute between sets
10 Rounds:
1 Rope Climb*

29 Back Squats (95/65)

10 Meter Barbell Farmer Carry (135/95)

*Begin Rope Climbs seated on the floor.

By | August 23rd, 2016|Categories: Uncategorized|0 Comments

WOD 8.22.16



2 Pause Snatch Grip DL @ 20X1 tempo

*pause for 2 seconds at mid shin, then 2 seconds above knee before coming to full extension

*Moderate build each set

Snatch High Pull Clusters 1.1.1- Hip-Toes-Shrug-High Pull- release

*@ 100% of 1RM Snatch for all sets
Open WOD 11.1 & 14.1


30 Double Unders

15 Power Snatches 75/55

By | August 22nd, 2016|Categories: Uncategorized|0 Comments

WOD 8.21.16


Double Jackie-Masters Qualifier 2015
2 Rounds for time:
1000m Row
50 Thrusters 65/45
30 C2B Pull Ups

By | August 21st, 2016|Categories: Uncategorized|0 Comments

All Levels Fitness class now available at night!

ALL LEVELS FITNESS-5 - new times

Over the last several months we introduced a 3-day All Levels Fitness class to the morning schedule. These classes run on Tuesday and Thursday mornings at 7am and Sunday at 8am and are designed for everybody.

These classes have been extremely well-received by newbies and long-time CrossFitters alike, so we are excited to announce that you can now enjoy the All Levels Fitness class at night! Monday – Thursday @ 7:30 PM.

The primary focus is on conditioning and endurance through running, rowing, calisthenics, with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements.

Cynergy CrossFit All Levels Fitness is great for weight-loss, extra conditioning, or as an introduction to CrossFit without complex Olympic lifts or high skill gymnastics.

The programming is written for those who are new to exercise and still challenging enough for those who have been working out for a while and interested in double training sessions.

Please be sure to join us and if you know of anyone who would be interested in trying it out, please ask them to join us for a free trial.

We also offer a 15% discount to our Masters community (50+) – so now is the time to get your parents (or grandparents) in here!

Registration/Free Trial  |  Rates  |  Schedule

By | August 20th, 2016|Categories: Community, Uncategorized|0 Comments