Order your FRC 2010 T-Shirts!

Fri, 12 Mar 2010 19:32:45 +0000

Please submit your order & payment by Friday, March 19th!

Available to everyone – you don’t have to be a First Responder!

Available in Men’s and Women’s styles in white.

Short Sleeve $20 | Long Sleeve $25

ORDERING: Please email cynthia@cynergytraining.com with

Quantity
Type – Men’s or Women’s
Style – Short Sleeve or Long Sleeve

Cash or check accepted – please make checks payable to Cindy Brown.

Order & payment due Friday, March 19th. Order today!!

Thank you!

CrossFit Kettlebell Certification at CCF!

cynthiabrown — Fri, 12 Mar 2010 18:59:18 +0000

Coach Martone

Cynergy CrossFit is honored to host the CrossFit Kettlebell Certification with Jeff Martone!

Title: CrossFit Kettlebell Certification
Location: Cynergy CrossFit, Hanson MA (Directions to Cynergy CrossFit)
Dates: Saturday, July 10, 2010 & Sunday, July 11, 2010
Times: 8:30 am to 5:00 pm

Spend two full days with Jeff Martone, one of our nation’s most outstanding authorities on kettlebell instruction and training. Learn new movements to incorporate into your repertoire as a trainer and an athlete. Enhance your
CrossFit programming with this popular and effective tool.

Click here to register.

WOD 03.12.10

cynthiabrown — Fri, 12 Mar 2010 16:22:03 +0000

6AM

AMRAP 3

5 Shoulder Press (65/45)

5 Pull Ups

*Rest 3 Min

AMCalAP 3 (Calorie Row)

*Rest 3 Min

AMRAP 3

5 Push Press (75/55)

5 Pull Ups

AMCalAP 3

*Rest 3 Min

AMRAP 3

5 Push Jerks (85/65)

5 Pull Ups

*Rest 3 Min

AMCalAP 3

*Record total number of rounds (or half rounds) of the couplet and total calories of each row.

——————————————————

100 Mile Buy-In: 1 Mile run

Laura Armstrong

Great job today everyone!

——————————————————————————–

Just a reminder that the Gym will be closed tomorrow (Sat) due to the First Responders ALL TEAM Challenge at the Indian Head Field in Hanson. Come out and support the teams at 9 AM tomorrow morning!

First Responders please be there at 8:30 AM!!

WOD 3.11.10

cynthiabrown — Thu, 11 Mar 2010 15:32:45 +0000

Mike Finley

Strength: Squat Cleans 1-1-1-1-1-1-1

Colleen

100 Mile Buy-In: 4 X 400 M Run (1:2- work:recovery)

Sectional Competitors:

5 reps @ 55% 1 RM

5 reps @ 65% 1 RM

5 reps @ 70% 1 RM

5 reps @ 80% 1 RM

5 reps @ 85% 1 RM

Jeremy

cynthiabrown — Wed, 10 Mar 2010 16:00:47 +0000

In honor of three year old Jeremy Bloniasz who lost his life in a tragic accident July 6, 2006.

Over Head Squats 3-3-3

followed by…

Jeremy

21-15- 9

OH Squats (95/65)

Burpees

Mike Bearce

Jen Tully

Kristen Haskell

Mike Smith

Bobby Doherty

——————————————————————————

100-Mile Buy In: 8 X 200 M Partner Relay Sprints

WOD 3.09.10

cynthiabrown — Tue, 09 Mar 2010 13:47:18 +0000

5 AM

Max Rep Push Ups

followed by….

KAREN

150 Wall Balls (20/14)

followed by…

30:20 x 4 Rounds

GHD Sit Ups

Barbell Rollouts

L-Sits

Plank Holds

Bobby Diliddo

Mark Robertson and the plank hold with Sophia and Olivia

*100 Mile Challenge Buy In

2- 800M Runs

*rest 3 Minutes between rounds

Cynergy CrossFitters Climb Mt. Kilimanjaro, Africa

cynthiabrown — Tue, 09 Mar 2010 13:34:29 +0000

Diana Rosenstein, Maureen Lane, Chief John Llewellyn and Suzi Llewellyn

WOD: Climb Mt. Kilimanjaro for time:

On behalf of all of us at Cynergy CrossFit, we congratulate the 4 of you on the WOD of a lifetime!

8 Days up and 2 Days down

The tallest free standing mountain in the World….19,340 feet!

Climbing through 9 Climates…90 degrees at the bottom, glaciers at the top…does it get any better than that?

I know I speak for everyone when I say how incredibly proud and honored we are for you all!

Welcome home!!!

From MEL:

It was truly the most unbelievable, incredible, and amazing experience of my whole life. It was so incredibly hard – mentally and physically (the altitude makes just getting dressed a workout) – but I never considered quitting and always knew during the climb that I would make it. I faced and conquered a lot of fears/doubts/insecurities in that trip. Truly a life changing and empowering trip! The guides praised the 4 of us for always sticking together and pushing each other and helping each other when we needed it – we told him that is what we do every morning!

WOD 3.08.10

cynthiabrown — Mon, 08 Mar 2010 16:02:34 +0000

6 AM

2 Deadlift (60% 1 RM) x 8

*focus on perfect form. 1 min rest between lifts

followed by…

400 M Run

15 Unbroken Burpees

400 M Run

15 Unbroken Burpees

400 M Run

Tim and Chris

Happy Birthday Sean!!

Sunday Morning Service, 3/7/10

Chip — Sun, 07 Mar 2010 17:53:03 +0000

Shoulder Press
5-5-5-3-3-3

Great job to the Sunday faithful today! Enjoy the rest of your weekend!

WOD 03.06.10

cynthiabrown — Sat, 06 Mar 2010 21:21:23 +0000

BADGER

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rounds for time….

30 Squat Cleans

30 Pull Ups

800 M Run

9 AM OPEN Gym

21-15-9

Deadlift (225/150)

OH Squat (135/95)

EMOM 20

2 Clean & Jerks (70% 1 RM)

6 KB Swings (2 pood/1.5 pood)

POST WOD North Weymouth Hill Run

Chip and Alex on lap 6

Eric with the gas mask and Jeff Cuozzo and Mike Rooney with the sandbags on round 6!

Great work today everyone!! That was tough!

Bill Butler and Trish were there but missed the group photos!

Trish, we all wish you the best of luck tomorrow with your Cheerleading competition!