then

teams of 3-4
400 m run
30 wall balls
30 burpees
30 kb swings
30 box jumps
400 m run

CrossFit Hingham …opening soon!!

Please help me congratulate Eric Magee on his new CrossFit box in Hingham, MA.

And to Trisha Hitchcock who will be training there!!!

Cynergy is so proud of you both and wish you all the best!  Can’t wait to come over and play with you guys!!

Gary

Strength:  Clean & Jerk

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

1, 1, 1, …establish a new 1 RM

followed by…

Beth

Rocky Mountain Qualifier 2009

Men lift 7000 #’s from Ground to OH

Choice of weight/reps…

155#’s for 46 reps

135#’s for 52 reps

95#’s for 74 reps

75#’s for 94 reps

Women lift 5000#’s from Ground to OH

Choice of weight/reps…

100#’s  for 50 reps

85#’s  for 59 reps

65#’s for 74 reps

55#’s for 91 reps

Carse and Brett teaching the Muscle up skills

Welcome Back Pizzi!!

Skill Work:  Muscle Ups

followed by

CHELSEA

EMOM 30

5 Pull Ups

10 Push Ups

15 Squats

*complete each round every minute on the minute.  If you are unable to complete a round in the prescribed time, finish the reps and wait until the next minute to start again.  Record total number of completed rounds.

Kerry, MEL and Jan

FIGHT GONE BAD 5

We have 24 days left until the big event on Sept 25!

The Cynergy CrossFit Team is currently at $800 raised thus far.   If each one of us pledged even $5 we will hit our goal of $2000 easily!  Do what you can to help support these great programs for those that serve and protect!  Thank you and we hope to see you here on the 25th!

DONATE

Reminder:  Labor Day Schedule

8 AM class only.  This class is open to everyone, so bring friends, family, co-workers, etc!

Billy

A.  Alternating with a parter, complete the following as unbroken reps.

21-18-15-12-9-6-3

KB Swings (2 / 1.5)

followed by…

Carse with Brett and Payton coaching

5-4-3-2-1

5 Minutes Calorie row

4 Minutes Box Jumps (24/20)

3 Minutes Hang Snatch (full squat) 75/45

2 Minutes Wall Balls (20/14)

1 Minute Handstand Push ups

*Score is total number of cumulative reps

B and Payton, Marc and Brett

Some PM LOVE…

Katie Magee 230 PR

Alex 450 PR

Lonnie 450 PR

Chris 505 PR

Introducing Miss Adrianna Katelyn Andre

6 pounds 10 ounces and 20.5 inches long

Congratulations to proud Daddy Dennis, Brittany and big brother Stevie!!

What a beauty!   Cannot wait to meet her!!!

K-9 Nancy

Strength:  Deadlift

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

1, 1, 1…establish a new 1 RM

An incredible number of extremely impressive PR’s today!  That strength work is truly paying off.  Outstanding work!  Looking forward to the PM classes!!

followed by…

Clinton

Tabata Sit Ups

Tabata Calorie Row

**Not a 3 rep max, but work up to a heavy triple

#2    “Wedded Bliss”

8 Power Clean (135/95)

29 Box Jumps (24″/20″)

8 rounds for time

4 rounds
15 wall balls 20/14
15 box jumps 24/20
15 burpees

20 KB swings
50 Double unders

for time!

Coach mike!

Fight Gone Bad began as a fund raising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year:

• LIVESTRONG
• Wounded Warrior Project and
• the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

The event format is the Fight Gone Bad CrossFit format:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

There are two divisions eligible for awards on the National and Regional levels:

1. Affiliates with 25 or less Team Members.
2. Affiliates with 26 or more Team Members.

National: The highest fund raising Affiliate in each division will receive a Grand Prize Package from our sponsors.

Regional: The highest fund raising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

Click here to register and to get more information.

Click here to donate to Cynergy CrossFit’s Funding raising page.
Help us reach our goal of $2000!