Cynergy Central
« Previous EntriesFRC5 WOD 4: Call for Backup Results
Monday, February 6th, 2012Billy with Marc and Dan of Hanson PD/K-9 WOD 4: Call for Back Up Results With some incredible teamwork and laughs (not to mention some incriminating photos) here are the results from last weeks challenge…. 1 Boston FD 19.00 2 Sham-Rockers 20.49 3 Hanson PD/K-9 21.38 4 Halifax FD/Easton PD 22.01 5 MPD 1 22.46 [...]
WOD 2.6.12
Monday, February 6th, 2012Lonnie Strength: Front Squats 1-1-1-1-1-1-1 nothing helps heal a broken heart like heavy squats….. Post WOD: 2 Minute GHD Hip Extension hold Reminders: Register Here for the CrossFit Open…40 athletes in so far! Come on CCF…we can do better than that! Register today! Kids/Teens Throwdown February 11th! This event is open to ALL kids ages 5-10, [...]
CCFE Team WODs Feb Week 2
Sunday, February 5th, 2012WOD 1 CCFE Warm Up 2 x 2 Mile Run, rest 5 minutes or 2 x 3K Row, rest 5 minutes WOD 2 CCFE Warm Up 4 x 400 M Run, rest 90 seconds or 4 x 500 M Row, rest 90 seconds
CPR Course
Sunday, February 5th, 2012Coach Cuozzo will be holding a CPR training course at Cynergy on February 23 from 7:00 -10:00 PM Cost is $40 per person Open to everyone. Please contact Jeff at JeffCuozzo@hotmail.com to RSVP or for more information.
WOD 2.4.12
Saturday, February 4th, 2012Sean WOD 2.4.12 5 rounds 6 Shoulder Press (70% of 1 RM) 12 Weighted Walking Lunges (1.5/1 KB) 24 Double Unders *rest 1 minute between rounds Reminders: Register Here for the CrossFit Open…we are up to 33 athletes…..come on CCF, there are more of you out there…sign up!! Kids/Teens Throwdown February 11th! Group Foundations next class [...]
WOD 2.3.12
Friday, February 3rd, 2012U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, [...]
WOD 2.02.12
Thursday, February 2nd, 2012Din and Kevin in the FRC5 WOD 4 Strength: Squat cleans 5-5-3-3-1-1 *work up to a heavy single, not necessarily a 1 RM ELIZABETH 21-15-9 Squat Cleans (135/95) Ring Dips Reminders: You can now register for the CrossFit OPEN …the first step in getting ready for the upcoming competition. Please take a minute and go to [...]
WOD 1.31.12
Tuesday, January 31st, 2012I-Train and Ryan Strength: 5 x 5 Clean & Jerks @ 60% 1 minute rest in between sets all sets touch and go Smokin’ Bear 4 rounds… 5 Burpees 5 Deadlift (95/65) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Pull Ups 400 M Run Di Tonights Line Up: [...]
Cynergy CrossFit Striking
Tuesday, January 31st, 2012Join Coach Andre on Tuesday nights at 7 PM and Friday nights at 6:30 PM for CrossFit Striking! Be ready to work!!
WOD 1.30.12
Monday, January 30th, 2012Casey and Jackie A. Breathing Burpees 5 Rounds; 10 Burpees 5 Breaths B. GOAT 5 reps EMOM for 8 Minutes C. Alternate rounds with a Partner: 16 rounds (8 each) 3 Toes2Bar 6 Ring Push Ups 9 Box Jumps *focus on connecting the T2B, rebounding Box jumps
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