We are excited to start our CFSC Synergy program today! Synergy is a new program that combines metabolic conditioning and mobility to produce a combined effect greater than the sum of the separate effects. Synergy is a great workout designed to burn calories and develop a strong, fit, and agile body. These workouts focus on using body weight movements, free weights, and elements of yoga to burn fat, promote muscle growth, and improve flexibility.
Synergy classes will be held on Monday, Wednesday and Fridays at 5:00 PM. No prior CrossFit experience is necessary.
Give us a call at 715.204.9348 to learn more and see if Synergy is right for you!
Gymnastics Benchmark: 10:00 to find your Max Effort Unbroken Pull-ups
Teams of 3:*
10 DB Reverse Lunges (5/side), 50/35
10 DB Ground-to-Overhead, 50/35
20 Lateral 2-foot DB Hops (each jump = 1 rep)
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.
1. Gymnastics Benchmark
Max Unbroken Ring Muscle-ups
2. Snatch: 1×60, 1×70, 1×75, 1×80, 1×85
3. Snatch Pull: 4x3x107
4. Front Squat: 2×60, 2×70, 2×75, 2×80, 3x1x85
6 Bear Hug Reverse Lunges, 150/100
6 Bag Shoulders, 150/100
20 Lateral Jumps Over Bag
6. Gymnastics Benchmark