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Thursday, May 9th, 2013John and Larry. Great to see John back in action!! A. Every 90 seconds complete: Hang Squat Snatch Clusters 1.1.1 *All sets at 70% 1 RM Snatch B. AMRAP 20 @ 75% Intensity 250m Row 15 UB Double Unders/Single Unders x 5 15 Sit Ups Tonight’s Line Up 4 Teens 5 CF 6 CF Have [...]
Ali’s WOD
Wednesday, May 8th, 2013Cynergy CrossFit is honored to be a part of a very special event to help raise money for the Ali Hamilton Recreational Park. Alexander “Ali” Hamilton was the sister of Cynergy CrossFit athlete, Steve Hamilton, Jr. Saturday, June 8th at 1:30 pm Cynergy CrossFit – 23 Commercial Waye, Hanson, MA 02341 The Cost: $25 per [...]
WOD 5.8.13
Wednesday, May 8th, 20139 AM Mobility A. Skill: Sumo Deadlift High Pull B Fight Gone Bad 3 rounds. 1 minute in each round. Wall Balls (20/14) SDLHP (75/55) Box Jumps (20) Push Press (75/55) Calorie Row Rest * score is total reps C. Walk to Mailbox Tonight’s Line Up 4 Teens 4:45 CFKids 5:30 CF 6:30 CF
ONE Boston
Wednesday, May 8th, 2013Orders Due Today! Please see this link for information on the shirt and ordering: http://www.taggedswag.com/products/boston-strong-memorial-tee Just as we can conquer any WOD put before us, we can overcome any tragedy as long as we stay strong. As David Ortiz said, “This is our F’ing city!”, thank you for your time. Tom Laxton [...]
JOIN US TONIGHT AT 7 PM FOR ROW CLUB!
Tuesday, May 7th, 2013Come join us tonight at 7 pm for row club – all Cynergy members are welcome! Rowing club is a great opportunity to spend some extra time on the rower and practice your technique. Lots of improvements have been made by those that have been giving it a try. If you want to get better [...]
WOD 5.7.13
Tuesday, May 7th, 2013A. Above Knee Squat Clean Clusters 1.1.1 Complete every 90 seconds for 9 rounds *Focus on set up: Full Foot, Vertical Shin, Shoulders over the Bar B. 21-15-9 Hand Release Push Ups Strict Ring Rows C. OH Stabilizers 5 ets of 3 reps Jill Tonight’s Line Up 4 Teens 5 CF 6 CF 7 [...]
1st Annual Cynergy CrossFit Nurses Challenge
Tuesday, May 7th, 2013Sunday, June 9th, 2013 10:30 am – 1:00 pm You dedicate long hours of your day dealing upfront and personal with the highs and lows of life…. from the joys of bringing a new life into the world or reviving one to life…. the challenges of dealing with the sick and injured, or comforting those [...]
Cynergy Athlete of the Month
Monday, May 6th, 2013Congratulations Tom Laxton!! You have been chosen by the Cynergy coaching staff as the Cynergy CrossFit member of the month! We want to acknowledge and recognize those athletes who reflect the essence of what Cynergy represents and YOU are it! We asked Tom a few questions: What do you do for work? Unfortunately, I am [...]
WOD 5.6.13
Monday, May 6th, 2013Sean and Suzie A. EMOM 10 2 Handstand Push Ups 3 C2B Pull Ups *both movements strict if possible B. 100 Burpees C. 3 x 10 Weighted Hip Extensions Tonight’s Line Up 4 Teens 4:45 CFKids 5:30 CF 6:30 CF
May Detox Day 5
Sunday, May 5th, 2013It’s not too late to start the 21 day sugar detox to finish it before Memorial Day. Put your name on the white board and start accumulating your check marks. Sunday is my day to prepare for the week. The crockpot is going with pork cutlets, apples and onions, roasting a big pan of veggies and [...]
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