Birthday Boy Dan

A.  Strength:  3 x 1 Squat Clean Thruster + 2 Thrusters

*Increase weight each round

FRAN

21-15-9

Thrusters (L1 95/65), (L2 75/55), (L3 65/45)

Pull Ups

C.  1 Mile Jog/Walk

RED SHIRT Friday Tomorrow

John

A.  Strength:  Bench Press

8-8-8-8-8

B.  AMRAP 12

5 Toes 2 Bar

10 Pistols (5/5)

20 Double Unders

C.  3 x 8

GHD T-Y-W-I’s

Gordon and Elise

Tonight’s Line Up:

4  Teens

5  CFKids

5:30 CF

6:30 CF

7:30 CF Foundations

Reminders: 

Memorial Day Monday 9 AM Only.

Bring a Friend Week-ALL next week!  Please have your friend register HERE

* this is open to ALL levels, Kids (5-11), Teens, m Class.  All WODS are completely scalable.  Your friend must accompany you to the class.

CrossFit NorthEast Regionals are this weekend Fri-Sat-Sun at the Reebok Center in Canton.

Try to get down there if you can.  A great way to experience a CF competition.

Stephanie

Strength:  3 sets of:

1 Snatch (full squat) + 2 OH Squats

*increase weight each set and so that you work over the weight you will use in the WOD

*pay attention to your hand and feet position in the Snatch so that you can go directly into your OHS without changing position

NANCY

5 Rounds

400 M Run

15 OH Squats (L1-95/65), (L2-65/45), (L3 45/35)

Tonight’s Line Up:

4 PM Teens

5 PM CF

6 PM CF

7 PM CF Striking

Reminders:

21 Guns, A Memorial Day Salute!

A 21 Gun Salute is the Nation’s highest display of honor, and is reserved for foreign heads of state, Presidential funerals, and in honor of our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the CrossFit community, to honor our Nation’s Warriors, past, present, and future.

Your Invited!

Join us on Memorial Day, Monday May 28th at 9:00 to participate in this Memorial WOD.  Grab a partner or find one at the box!  As with all things CrossFit, this WOD is scalable.  It’s for all levels… even kids – and most importantly, it is to honor our veterans! Please review the scaling info document for more information.

Show your support for our troops and wear a red shirt!

Donate what you can HERE

20 Double Unders

10 GHD Sit Ups

*rest 3 minutes

AMRAP 5

7 KB Swings (L1 – 1.5/1), (L2 – 1/.75)

7 Burpees

*rest 3 minutes

AMRAP 5

150 M Row

10 Push Ups

Post WOD: BB OH Lunge 3 x 5ea leg

*first set use clean grip (hook) and make grip wider each set

Reminders:

Bring a Friend Week ALL next week.  Please have your friend Register Here

Memorial Day Monday 9 AM ONLY.  Register Here for the WOD for Warriors.

Joe, Will and Bill

PAIN STORM

10 Front Squats 10 Push Press 10 Thrusters

2 Box Jumps 2Pull ups 2 Burpees

8 Front Squats8 Push Press 8 Thrusters

4 Box Jumps 4Pull ups 4 Burpees

6 Front Squats6 Push Press 6 Thrusters

6 Box Jumps 6Pull ups 6 Burpees

4 Front Squats4 Push Press 4 Thrusters

8 Box Jumps 8Pull ups 8 Burpees

2 Front Squats2 Push Press 2 Thrusters

10 Box Jumps 10Pull ups 10 Burpees

* AMRAP 20 w/empty Olympic bar

Jackie

WOD 1

CCFE Warm Up

Run 10 x 30 seconds max effort, rest 2:00 between each rep

OR

Row 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

WOD 2

CCFE Warm Up

Run 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

OR

Row 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

A.  20 minutes of mobility

B.  3 rounds:

90 seconds of Sit ups

90 seconds of Flutter Kicks

90 seconds of Floor Wipers

90 seconds of Burpees

6 AM

C.  1 Mile MB Indian Run

5 AM

Tonights Line Up:

5 PM CFKids

5:30 CF

6:30 CCF Foundations

Saturday ONE class at 8:30 AM for the CrossFit Total

Saturday OPEN House for CF Striking….open to all!

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

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!

CLICK HERE to register.

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!

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!