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What Is CrossFit?

All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.

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Clean Eating Challenge Finalists

It’s time to select a winner for the Winter 2015 Clean Eating Challenge! We hosted a 6 week nutrition challenge that ran from January 8 – February 18th.

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Meet Our Coaches

Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,

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WOD – 124.3 – “Earn the Pie”

Posted by on Nov 26, 2015 in WOD Blog | 0 comments

On behalf of the entire staff at CrossFit Syracuse, thank you all for making CFS so special!!! We have big plans for CrossFit Syracuse and we cannot wait to experience them all with our wonderful members.


1 Hang Power Clean + 2 Alternating Front Rack Reverse Lunges + 1 Jerk

- Quickly Build to a heavy single in 8 minutes

Heavy, compound (multi-joint) movements, are excellent at causing the human body to shuttle post-workout carbohydrates into muscle cells and not into fat cells. That is why today looks like it does :)


21-15-9 for time

Shoulder to Overhead (115/75) Rx+ (135/95)

Wall Ball (20/15)

Hang Power Clean (117/75) Rx+ (135/95)

—5 min Rest—

3 Rounds for time

20 Alternating Front Rack Reverse Lunges (115/75) Rx+ (135/95)

20 Deadlifts (115/75) Rx+ (135/95)


Earn the Pie!!!


Scores from Tuesday




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WOD – 124.2 -

Posted by on Nov 25, 2015 in WOD Blog | 0 comments


Warm Up the 1 Arm DB Power Snatch

Discuss Scales for the Toes To Bar…Weighted Russian Twists Maybe :O


20 min AMRAP

10 Toes To Bar

15 Burpees

30 Alternating 1 Arm DB Power Snatch (45/35)


Scores from Tuesday


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