Cynergy CrossFit. Train Hard. Fuel Well. Enjoy Life!</h1> <article> <h1>Nasty Girls</h1> <p>cynthiabrown — Tue, 10 Nov 2009 15:01:51 +0000</p> <div id="attachment_5450" class="wp-caption alignnone" style="width: 200px"><p class="wp-caption-text">Marc</p></div> <p><strong>Skill Work: Muscle Up Progressions</strong></p> <p><em><span style="color: #000080;">followed by….</span></em></p> <p><strong>Nasty Girls</strong></p> <p><em>3 rounds of</em></p> <p>50 Squats</p> <p>7 Muscle Ups</p> <p>10 Hang Power Cleans (135/95)</p> <p>*Sub 2 Muscle up progressions for each muscle up</p> <div id="attachment_5451" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Dan Br</p></div> <div id="attachment_5453" class="wp-caption alignnone" style="width: 222px"><p class="wp-caption-text">Pete</p></div> <div class="mceTemp"> <div id="attachment_5454" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Val</p></div> </div> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=TbVJ-qOJjBM:rzVcz1-62tQ:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=TbVJ-qOJjBM:rzVcz1-62tQ:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>WOD 11.09.09</h1> <p>cynthiabrown — Mon, 09 Nov 2009 16:22:40 +0000</p> <div id="attachment_5442" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">B with 165</p></div> <p><strong> Strength: Push Press 3-3-3</strong></p> <p></p> <p><strong>Review Skill: Row Techniques</strong></p> <div id="attachment_5443" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">MoFo</p></div> <p><strong>5 x 500 M Row Sprints. ALL OUT EFFORT!</strong></p> <p>Rest @ 3 minutes between rounds.</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=P3YpMM-4BPg:BPkH3GNQcZo:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=P3YpMM-4BPg:BPkH3GNQcZo:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>Sunday Morning Service, 11/8/09</h1> <p>Chip — Sun, 08 Nov 2009 22:17:11 +0000</p> <p>Clean Pull, 3-3-3-3</p> <p> </p> <p>WOD: For time</p> <p>Run 400m</p> <p>Then 3 rounds of:</p> <p>3 Power Cleans (185#/125#)</p> <p>6 Burpees</p> <p>9 Chest-To-Bar Pullups</p> <p> </p> <p>Rough one! Great job eve ryone… enjoy the rest of your weekend!</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=gcj0m51mU0k:oE1SpVYUFH4:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=gcj0m51mU0k:oE1SpVYUFH4:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>One Week Away from a “Hoe”-Down!</h1> <p>Keith — Sat, 07 Nov 2009 14:50:21 +0000</p> <div id="attachment_5401" class="wp-caption alignnone" style="width: 160px"><p class="wp-caption-text">Getting Ready!</p></div> <p>Next Saturday the Cynergy “Out of the BOX” Crew is taking it on the Road to Natick for the Winter “Hoe” Down. CFNE is sponsoring the event which consists of 3 WODS to complete through out the day. Top finishers will be sent to the finals where a 4th WOD will be challenged for the top prizes.</p> <p>Everyone is welcome to come out and cheer the Cynergy teams on! It is always a great time to test yourself, see some great performances, and reenergize!</p> <p>See you there!</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=mYW16pCppXI:RnLTCCZUl8o:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=mYW16pCppXI:RnLTCCZUl8o:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>Saturday November 8th Open Gym</h1> <p>Keith — Sat, 07 Nov 2009 14:11:12 +0000</p> <div id="attachment_5391" class="wp-caption alignnone" style="width: 160px"><p class="wp-caption-text">Good luck Cindy, Dan, Alex, Lauri, and Lindsey today at the POSE Running Clinic!</p></div> <p>DeadLifts: 7X3: Eric 450, Todd 350, Great Job!</p> <p>Griff: 800 M Run forwards 400 M reverse [2 rounds] PT 17:00 & MOFO 18:45 Both are now on the leaderboard!</p> <p>Cindy: 5 Pull ups, 10 Push ups, 15 Squats AMRAP in 20 Minutes. Dan Br. 15 Rounds & “T” 11 Rounds! Leaderboard Material!</p> <p>Crossfit Football: 9 Thrusters, 20 M Bear Crawl, 7 Slam Balls….5 Rounds for time! 15:45 “Just B” Super!</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=aKWv44Pm6GQ:0Kx8EASX3Sc:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=aKWv44Pm6GQ:0Kx8EASX3Sc:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>WOD 11.06.09</h1> <p>cynthiabrown — Fri, 06 Nov 2009 12:54:42 +0000</p> <div id="attachment_5377" class="wp-caption alignnone" style="width: 229px"><p class="wp-caption-text">Tracy P.</p></div> <p><strong>SKILL Review: Med Ball Cleans</strong></p> <p><span style="color: #000080;"><em>followed by….</em></span></p> <p>Alternate a 50 ft. Walking Lunge before each couplet set</p> <p>21-18-15-12-9-6-3</p> <p>MB Cleans (20/14)</p> <p> Deadlifts (95/65)</p> <p></p> <p><strong>Reminder: Open Gym Saturday 8AM</strong></p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=QUa9TXBMlc8:ATSHe1H1V0w:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=QUa9TXBMlc8:ATSHe1H1V0w:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>“Redneck”</h1> <p>cynthiabrown — Thu, 05 Nov 2009 15:32:13 +0000</p> <p></p> <p><strong>Strength/Skill: Behind the Neck Push Jerks 5-5-3-3</strong></p> <p><strong><em><span style="color: #000080;">followed by…</span></em></strong></p> <p>50 Behind the Neck Push Jerks (65/45)</p> <p>800M Run</p> <p>50 Overhead Squats (65/45)</p> <div id="attachment_5370" class="wp-caption alignnone" style="width: 307px"><p class="wp-caption-text">Carol Cady</p></div> <div id="attachment_5371" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Kevin with Coaches Bob and Dennis</p></div> <div id="attachment_5372" class="wp-caption alignnone" style="width: 308px"><p class="wp-caption-text">Welcome Back Mike Bearce!!</p></div> <div id="attachment_5373" class="wp-caption alignnone" style="width: 278px"><p class="wp-caption-text">Mike Findley...getting some blog time!</p></div> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=VzOeq5Dwak0:2T7ns_OYZsU:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=VzOeq5Dwak0:2T7ns_OYZsU:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>Our NEW BOX!!</h1> <p>cynthiabrown — Wed, 04 Nov 2009 16:08:34 +0000</p> <p></p> <div id="attachment_5364" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">the future after WOD lounge/Spectator viewing area</p></div> <p></p> <p>We are very excited about our future new box! Over 5,000 square feet of blank space soon to be renovated and moved into by December 1st!</p> <p>We will be sharing updates of the move as it progresses and as the new equipment is delivered!</p> <p>Our most sincere thanks to the growing Cynergy CrossFit Community for making this all possible! You all are the BEST!!</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=esWUTe9taso:tMh_sfr8_F4:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=esWUTe9taso:tMh_sfr8_F4:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>Front Squats & ANNIE</h1> <p>cynthiabrown — Wed, 04 Nov 2009 15:38:03 +0000</p> <div id="attachment_5353" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Tallitha</p></div> <p><strong>Strength: Front Squats 5-5-5</strong></p> <p><em><span style="color: #000080;">followed by…</span></em></p> <p><strong>ANNIE</strong></p> <p>50-40-30-20-10</p> <p>Double Unders</p> <p>Sit Ups</p> <div id="attachment_5354" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Maureen</p></div> <div id="attachment_5355" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Kerry</p></div> <div id="attachment_5356" class="wp-caption alignnone" style="width: 268px"><p class="wp-caption-text">MoFo</p></div> <div id="attachment_5357" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Val</p></div> <div id="attachment_5358" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Marc</p></div> <div id="attachment_5359" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Bob Bailey</p></div> <p>Some very impressive numbers today…especailly on ANNIE! many of you shaved several minutes off of your times. Keep plugging away at the things that challenge you. You WILL improve!</p> <p>A shout out to Suzi who came in with an impressive 4:34 for ANNIE! Incredible job Suzi!!</p> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=iMjO9rQTDGU:rYgluha6U2c:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=iMjO9rQTDGU:rYgluha6U2c:qj6IDK7rITs"></img></a> </div> </article> <article> <h1>WOD 11.03.09</h1> <p>cynthiabrown — Tue, 03 Nov 2009 13:51:27 +0000</p> <div id="attachment_5337" class="wp-caption alignnone" style="width: 150px"><p class="wp-caption-text">Dan Br</p></div> <p><strong>Skill:</strong> Handstands <em>(Freely Suspended!)</em></p> <p><em><strong><span style="color: #000080;">Followed by…</span></strong></em></p> <p><em>20 Rounds with Partner….(1 athlete works at a time)</em></p> <p>50 yrd Sprint</p> <p>10 Power Snatch (65/45)</p> <p>50 yrd Sprint</p> <p>7 Burpees</p> <div id="attachment_5338" class="wp-caption alignnone" style="width: 186px"><p class="wp-caption-text">Dan P, Dave and Rich</p></div> <div id="attachment_5339" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">DB</p></div> <p><strong>Some Monday PM Love….<em>awesome job with the Deadlifts!!</em></strong></p> <div id="attachment_5340" class="wp-caption alignnone" style="width: 264px"><p class="wp-caption-text">Declan</p></div> <div id="attachment_5341" class="wp-caption alignnone" style="width: 310px"><p class="wp-caption-text">Trish</p></div> <div id="attachment_5342" class="wp-caption alignnone" style="width: 267px"><p class="wp-caption-text">Big Pete</p></div> <div id="attachment_5343" class="wp-caption alignnone" style="width: 278px"><p class="wp-caption-text">Carse</p></div> <div id="attachment_5344" class="wp-caption alignnone" style="width: 264px"><p class="wp-caption-text">Jason</p></div> <div id="attachment_5345" class="wp-caption alignnone" style="width: 261px"><p class="wp-caption-text">Mike</p></div> <div id="attachment_5346" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Jennie</p></div> <div id="attachment_5347" class="wp-caption alignnone" style="width: 308px"><p class="wp-caption-text">Mike F</p></div> <div id="attachment_5348" class="wp-caption alignnone" style="width: 309px"><p class="wp-caption-text">Benny</p></div> <div id="attachment_5349" class="wp-caption alignnone" style="width: 264px"><p class="wp-caption-text">Chip</p></div> <div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=SRWwCO_-Xuk:6nhZ6x9shFI:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/CynergyCrossFit?a=SRWwCO_-Xuk:6nhZ6x9shFI:qj6IDK7rITs"></img></a> </div> </article> </main></body></html>