WOD 7.21.14



Odd: 3 Deadlifts @ 85%

*Use any grip

*Same weight for each set


Even: 3 Shoulder Press @70%

*Same weight for each set



1:30 work: 3:00 rest x 5 @ High Effort

5 Hang Power Snatches (115/85)(95/65)(75/55)

7 Bar Facing Burpees

AMRAP Calorie Row in remaining time



No yoga class this Saturday.

Also Oly Class is tomorrow night at 7 and we will be doing Clean and Jerk technique! Dont miss out.

By |July 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

CF Conditioning 7.21




DB Front Squats

Band Pull Aparts

DB Front Rack Lunges

FLR Hold



200 m Row

50′ Bear Crawls


By |July 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

Games of the Ages: Masters Team Comp is Sold Out!


We are thrilled with the response we have received for our Masters Team event in August!  It is now SOLD OUT!

If you would like to be put on a Waitlist, please email us at  We can’t guarantee anything, but if we have any openings, we would love to include you!

We have a couple teams who are still in need of some athletes to complete their teams, if you are an individual looking to participate on a team, please post a note on our Facebook event page so others can connect with you.

Thanks again for your interest in this event!  We are really looking forward to it!

By |July 20th, 2014|Categories: Challenges|Tags: , , , |0 Comments

Watch Cynthia Brown at the CrossFit Games!


The week has finally arrived!  And it’s time for Cindy to enjoy this amazing accomplishment, do what she does best and share this incredible experience with masters athletes from around the globe!

Your support, encouragement and messages have meant so much to her and I know she’ll feel your presence there with her this week!

There will be a small, but bright (and loud!) orange cheering team there to support her as well – so look for updates on Cynergy CrossFit’s Facebook page!  I hope to post some updates here on the blog as well.

They are not going easy on the Masters this year – but this is nothing she hasn’t trained for!  Click here to see the WODs.

Here’s how you can watch this week:

Online: or

TV:  It will also be broadcast on ESPN3. (See the complete list of ESPN3 Participating Providers.)

Coverage starts at 12:00 noon EST on Tuesday – Thursday, July 22-24, 2014.

I will post specific heat times for Cindy when I get them.

CB is now in CA and ready to give it her best effort!   CynergyStrong!

Brett’s First Pitch!



5 AM’s Brett Casavant throwing out the First Pitch tonight at the Red Sox Game!


Thanks for these great shots Gaynor!

By |July 19th, 2014|Categories: Uncategorized|Tags: |2 Comments