Cynergy CrossFit

WOD 5.17.12

cynthiabrown — Thu, 17 May 2012 11:47:47 +0000

Janet finishing her 3rd run with the help of the community!!

A. 3 x 800 M RUN

*rest 2 minutes between efforts

B. AMRAP 8

Ascending Ladder (1-1, 2-2, 3-3, 4-4, ….)

KB Swings (L1 2/1.5), (L2 1.5/1), (L3 1/.75)

Ring Dips*

*scaled to toes to box/knees in band or Dips off of box

some mobility work at 6 AM

Reminders:

RED Shirt Friday tomorrow

No Striking on Friday nights for the summer

Upcoming Events

Memorial Day, May 28 at 9 AM WOD for Warriors Please register on the link to participate

Saturday, June 9 at 9 AM CrossFit for HOPE Please register on the link to participate

Saturday, June 9 at 10:30 AM Nutrition 101 the Paleo Diet Please register on the link to participate

Cynergy Boot Camp season has begun! Next session starts on June 4th

Bring a Friend to CrossFit Week

cynthiabrown — Wed, 16 May 2012 16:57:04 +0000

Title: Bring a Friend to CrossFit Week
Location: Cynergy CrossFit

CLICK HERE to register.

Bring a Friend to CrossFit, May 28 – June 1!

Your friend can attend any class during that week when accompanied by an active Cynergy CrossFit member. Come once or 5 times that week and try CrossFit for FREE!

If you like what you see and do – be sure to sign up for Foundations Training which starts June 4th! Click here to find out more!

WOD 5.16.12

cynthiabrown — Wed, 16 May 2012 14:32:06 +0000

Buzz

A. Handstand Walk Practice (10 Minutes)

B. DIANE

21-15-9

Deadlift (L1 225/155), (L2 135/115), (L3 95/95)

Handstand Push Ups*

*Scaled HSPU with AbMat and/or high pike position

Tonight’s Line Up

4 PM Teens

5 PM CFKids

5:30 CF

6:30 CF/CFm

7:30 CCF Foundations

Reminders:

Saturday-ONE Class at 8:30 to 10:00 for the CrossFit Total. ALL Skill levels are welcome and encouraged!

Saturday-CF Striking at 10 AM with Coach Dennis. This is open for EVERYONE! Come check it out…you will be glad you did!

WOD 5.15.12

cynthiabrown — Tue, 15 May 2012 14:29:20 +0000

Vicky

Skill Work: with Barbell

Clean Pulls 3 x 3 ”Hips-Toes-Shrug”

Clean Grip: [2 Hips-Toes-Shrug + 1 Hips-Toes-Shrug-Power Clean] x 3

Clean Grip: [2 Hips-Toes-Shrug + 1 Hips-Toes-Shrug - Squat Clean] x 3

Snatch Grip 3 x 3 “Hips-Toes-Shrug”

Snatch Grip: [2 Hips-Toes-Shrug + 1 Hips-Toes-Shrug-Power Snatch] x 3

Snatch Grip: [2 Hips-Toes-Shrug + 1 Hips-Toes-Shrug-Squat Snatch] x 3

Billy

A. AMRAP 7

5 Front Squats (L1 135/95), ( L2 95/65), (L3 75/45)

Pull Ups (L2-assisted, L3 Ring Rows)

Rest 3 minutes

B. AMRAP 7

5 Overhead Squats (L1 95/65), (L2 65/45), (L3 45/35)

10 Push Ups

Rest 3 Minutes

C. AMRAP 2

Air Squats

Pizzi

Tonight’s Line Up:

4 PM Teens

5 PM CF

6 PM CF

7 PM CF Striking. Starting this week we will only be offering CF Striking on Tuesday nights.

Reminders:

Memorial Day, May 28 at 9 AM WOD for Warriors Please register on the link to participate

Saturday, June 9 at 9 AM CrossFit for HOPE Please register on the link to participate

Saturday, June 9 at 10:30 AM Nutrition 101 the Paleo Diet Please register on the link to participate

Cynergy Boot Camp season has begun! Next session starts on June 4th

WOD 5.14.12

cynthiabrown — Mon, 14 May 2012 15:07:20 +0000

5 AM

A. AMRAP 7

sets of 25 Double Unders

B. 50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

**Level 2 for New Members**

25-20-15-10-5

Wall Balls

Box Jumps

*coach will assign weight and height

Reminders:

Saturday May 19th we will be doing the CrossFit Total and we will have one class at 8:30-10:00 that morning. ALL are welcome!

Then at 10:00 AM Coach Dennis will have a CrossFit Striking Class…perfect for anyone looking to try it out!

Memorial Day WOD…please register on the link to the right if you would like to participate in the fundraiser. One Class that day at 9 AM

CCFE Team WODs May Week 3

cynthiabrown — Sun, 13 May 2012 10:38:51 +0000

WOD 1

CCFE Warm Up

Run or Row

20 Minutes of 1 Minute at 90% effort, 1 Minute at 50% effort

WOD 2

CCFE Warm Up

2-3 x 1 Mile Run

Rest 7 minutes between efforts

2-3 x 2K Row

Rest 7 Minutes between efforts

WOD 5.12.12

cynthiabrown — Sat, 12 May 2012 12:44:37 +0000

Ryan

5 Rounds

10 Toes 2 Bar

15 Hand Release Push Ups

50 Double Unders

CONGRATS to our most recent graduates!!

Jamie, Greg, Tim, Derek, Janet, Dawn, Kim, Joe (Vicky, Kevin, Jimmy and Brooke not pictured)

Welcome to CCF everyone!!

REMINDER: No Sunday Morning Service tomorrow….Happy Mother’s Day!!

WOD 5/11/12

Chip — Fri, 11 May 2012 12:01:37 +0000

A) Every minute on the minute for 12 minutes, complete:
1 Clean (Power or Squat — Athlete’s choice)
3 Jerks (Push or Split — Athlete’s choice)

–Use approximately 70% of Clean and Jerk max
–Focus on driving under bar as it goes up

B) In teams of 2, complete a 2500m row, switching every 250m.

C) Accummulate 2 minutes total of a L-Sit hold (tuck or support as scaling options).

*** WEEKEND ANNOUNCEMENTS! ***

Saturday: 8am class only! All are welcome!
Sunday: No Sunday Service….. Happy Mother’s Day!

WOD 5.10.12

cynthiabrown — Thu, 10 May 2012 12:13:59 +0000

6 AM

A. Front Squats 3-3-3-3-3

B. 30 seconds on/30 seconds rest x 10

Front Squats (95/65)

Push Ups

C. 10 Rope Climbs (not for time)

Reminder: Only 1 Class this Saturday….8 AM Only. All are welcome!

WOD 5.9.12

cynthiabrown — Wed, 09 May 2012 14:40:18 +0000

Jen and Bob

A. 100 M Run Every Minute on the Minute for 10 Minutes

Skill Work: KB Swings

9 AM

B. 5 Rounds

400 M Run

15 KB Swings (2/1.5)

C. 3 x 15 GHD Sit Ups

Mrs. Pierce

Upcoming Events and Reminders:

Memorial Day, May 28 at 9 AM WOD for Warriors Please register on the link to participate

Saturday, June 9 at 9 AM CrossFit for HOPE Please register on the link to participate

Saturday, June 9 at 10:30 AM Nutrition 101 the Paleo Diet Please register on the link to participate

Monday, Wednesday and Friday at 5:00 PM Cynergy CrossFit Kids

Cynergy Boot Camp season has begun! Next session starts on June 4th