3030 Erie Blvd E, Syracuse, NY 13224

OUR MISSION

At CFS we strive for improved fitness as demonstrated through increased work capacity in a constantly varied exercise landscape.

Professional Grade Fitness

Top Notch Coaching | Performance-Based Fitness | Supportive Community

today’s wod

WOD – 186.7 –

There was CrossFit Syracuse (before Hill Runs) and now there is CrossFit Syracuse (after Hill Runs). The first ever running of the 25 min AMRAP Hill Run Test is officially complete. I look forward to our first retest!

Durability

Y – T – W on Floor (Coaches – 1 rounds through with short rest b/w moves)

Skill/Strength

Organize & Warm UP for a Pump UP!

WOD

A – Complete 3 Rounds of the following work with less than 30 seconds rest b/w each movement and less than 2 minutes b/w each round – If you’re keen, shorten your rest

Wide Grip BTN Overhead Press (8-10 SubMaximal) – AbMat Push-Ups (MaxEffort) – DB Floor Press Feet Elevated (8 – 12 reps) – Hollow Rock + 1 Arm DB Overhead Press (15 reps per arm)

B – Complete 3 Rounds of the following work with less than 30 seconds rest b/w each movement and less than 2 minutes b/w each round – If you’re keen, shorten your rest

Kipping Ring Pull-Ups (31K1) (ME) – Weighted Inverted Bar Rows (8 – 12 reps) – Double KB Gorilla Row (20 reps) – Pronated Reverse Grip Curls (15 – 20 reps)

C – If you finish A & B and you have time and energy for extra, then quickly complete 2 rounds of

50 Banded Pressdowns

50 Banded Face Pulls

 

Scores from Tuesday HILL RUN BABAY!

 

 

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