Check out the 2014 CF Games Highlights movie HERE

Get signed up for the open HERE – you have less than a week. 

Whats this program all about?

This is our largest and most popular program that the majority of Synergy athletes train with.  As the original CrossFit program in the city it is designed to handle absolute beginners to intermediate CrossFit athletes.  It is highly scalable and modifiable to allow nearly all participants to take part.  This program will test and push you just like all of Synergy Strength CrossFit programs, but it boasts the highest level of modification to allow all levels of fitness, skill, and ability to participate.  This program focuses on proper movement patterns, exercise technique, strength development and anaerobic/aerobic conditioning – it is truly a program for anybody and any body.

Coaches class times are every hour on the hour from 6:00am-8:00pm on all weekdays and 9:00am-12:00pm on weekends.

**SPORT AND FITNESS ATHLETES – note that your workout schedule has changes drastically.  Your rest days are now Wed (optional) and Saturday.  We will not rest before Friday OPEN WOD, but only Saturday.  We will take the risk of training before Open WOD #1 only to allow for better workout structure throughout the week.  Wed optional workouts are light oly work + aerobic intervals at low skill set.  

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MON February 23/15

Open Week 1

WARM-UP –

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD – 

Level 3 – SPORT

A. Drop snatch 3×4 – light/warm-up

B. Snatch – build to 75% in triples

C. Snatch pulls + hang snatch pulls 4(95%x2+2)

**In class

A. Back squats 5(70%x5)

B. Complete;

– 4-6 Press

– 4-6 Ring MU’s

– 150m Row

Every 5 min x 4 rounds

Level 2 – FITNESS

A. Drop snatch 3×4 – light/warm-up

B. Snatch – build to 75% in triples

C. Snatch pulls + hang snatch pulls 3(95%x2+2)

A. Back squats 5(70%x5)

B. Complete;

– 4-6 Press

– 4-6 C2B pull-ups or Ring MU’s

– 150m Row

Every 5 min x 4 rounds

Level 1 – HEALTH

A. Back squats 5×5 – building

B. Complete;

– 4-6 Press (building)

– 4-6 Ring rows or 6-8 pull-ups

– 150m Row

Every 5 min x 4 rounds

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TUES February 24/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD – 

Level 3 – SPORT

A. Clean and jerk – build to 75% @ 2+2

B. Clean pulls 4(95%x4)

**In Class

A. Deadlift 5×4 – across

B. Complete 3 rounds for time

– 25 pull-ups

– 55 DU’s

– 25 burpees

Level 2 – FITNESS

A. Clean and jerk – build to 75% @ 2+2

B. Clean pulls 3(95%x4)

**In Class

A. Deadlift 5×4 – across

B. Complete 3 rounds for time

– 25 pull-ups

– 55 DU’s

– 25 burpees

Level 1 – HEALTH

A. Deadlift 5×4 – across

B. Complete 3 rounds for time

– 25 pull-ups

– 55 DU’s

– 25 burpees

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WED February 25/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD – 

Level 2+3 – FITNESS + SPORT

Rest Day – Optional

A. Power snatch 6(65%1+1+1+1) – rep every 15 sec – Every 3min

B. Power clean + push jerk 5(65%x3+2)

C. Row intervals @ moderate intensity 4min on 4 min off

Level 1 – HEALTH

A. Pistol progressions – work with coaches at athlete levels to develop the skill

B. AMRAP in 10min of;

– 4 strict pull-ups

– 4 push-ups

– 4 t2b

– 4 pistols (alternating)

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THURS February 26/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD – 

Level 3 – SPORT

A. Back squat – build to 80% in doubles

B. Press + push press 4×4+4 – build

**In Class

A. Deadlift cluster 4(65%x1+1+1+1) – reps every 15 sec – every 4 min

B. Complete;

– 4min row for calories

– 4 min burpees

– 4 min DU’s

Level 2 – FITNESS

A. Deadlift cluster 4(65%x1+1+1+1) – reps every 15 sec – every 4 min

B. Complete;

– 4min row for calories

– 4 min burpees

– 4 min DU’s

Level 1 – HEALTH

A. Deadlift cluster 4x(1+1+1+1) @ moderate load or 65% – reps every 15 sec – every 4 min

B. Complete;

– 4min row for calories

– 4 min burpees

– 4 min DU’s

Check out the Open announcement of workout 15.1 HERE

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FRI February 27/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD –

WORKOUT 15.1

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SAT February 28/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD –

Level 2+3 – FITNESS + SPORT

Rest Day

Level 1 – HEALTH

A. HSPU practice –

– Coaches will work with individual skills of athletes to get to the next level of skill set progression

B. Strongman WOD

– 5 tire flips

– 20 Sledgehammer swings

Every

5 rounds each – rotate through partners – rest as needed.

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SUN  March 01/15

Open Week 1

WARM-UP

– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.

– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)

WOD – 

WORKOUT 15.1