First Responders Challange 2015


It’s almost that time again!  Get your teams together for Cynergy Crossfit’s Annual First Responders Challenge!

Details are below:

– Event will run from January 5 – February 8
– It’s 4 weeks, plus a final (final date & location TBD)
– Video submissions are required
– We now have a masters division
– $85 per person if registered by November 30th
– $125 per person on or after December 1st
– Registration closes January 2nd


The Challenge is open to CrossFitters who are active members of Fire, Police, EMT, K-9 Units, SWAT, Sheriff or Military.

• Each team must consist of at least 4 members – with the option of 2 alternates.
• For Masters Teams, each team member must be 40+ as of January 5, 2015.
• Team members do not necessarily need to all be members of the same CrossFit affiliate, but they must be CrossFitters.

Challenge Requirements
• Teams will be assigned 1 WOD per week for 4 weeks.
• WODs can be done at any participating CrossFit affiliate and must be video-taped and judged by a CF Level 1 athlete.
• Each team will assign a Team Captain.
• Team Captains will submit scores & video to Cynergy by 5:00 PM Sunday each week in order to remain in the competition.
• Once the competition begins there will be no add-ons or substitutions to the team members.



By |October 23rd, 2014|Challenges, Community, Events|0 Comments


photo (28)



3 sets:
8 Hang Squat Clean Thruster @ Moderate loading
2 Min Run @ 90%
Rest 2 Minutes
Rest 5 Minutes
3 sets:
6 Snatch Balance @ X5X1 tempo @ Moderate loading
2 Min Double Unders (L2 Fast Single Unders)
Rest 2 Minutes
Rest 5 Minutes
UB C2B (L2 Pull Ups), (L3 Self Assisted Pull Ups)
UB HSPU (L2 High Pike off Box), (L3 10 sec HS hold)
UB Push Ups

Cash Out:
30:30 x 4
Widest Grip Possible Bar Hang

By |October 22nd, 2014|WOD|0 Comments

Halloween Party!

Just a reminder that the Halloween Party is next Friday.

Everyone is invited.

It starts at 7:00 pm right after the last class.

QCCF will supply the food and everyone can bring their favorite beverages.

Kina will have the Hennessy table there as well!

Everyone is encouraged to wear a cotume during the event



By |October 21st, 2014|Uncategorized|0 Comments