First Responders Challenge

First Responder

Calling all First Responders including: Active members of Fire, Police, EMT, K-9 Units, SWAT, Sheriff and Coast Guard.

The 2014 First Responders Challenge hosted by Cynergy Crossfit will be starting in January and we want to put together teams. Teams are composed of 4 members (men and women) and may have up to 2 alternates who are required to meet all training requirements. If you do not have enough members to form a department team, you are able to form a mixed First Responder team from your Affiliate. Once the competition begins there will be no add-ons or substitutions to the team members.

That being said this is a great opportunity to meet fellow First Responders here at the gym, build comradery, and push yourself in a team setting. Each team is then invited to the finals which is an amazing event held Reebok ONE facility in Canton, MA. The Shamrockers 1 have won back to back championships and plan on representing once again!

We are looking to gather everyone that is eligible and interested on Wednesday 12/4 at 7:00pm to go over details, answer any questions and hit a friendly team workout.

For more information click the link First Responders Challenge Information. If interested please post to comments, email me directly at [email protected] or show up Wednesday night.

Rope Climb

High Bar Box Squat

Partner WOD
15 minute AMRAP
1 Rope Climb
250m Row
-One partner works at a time

Level 2- 10 feet
Level 1- 3 pull to stand, 200m row


  • nicole dholakia

    12/04/2013 @ 7:14 pm

    Box squat: 130 x2
    WOD: 9 + rope climb + 118 m Rx with Kyle!

  • JBo

    12/04/2013 @ 1:10 pm

    Box Squat: 215×2 (have done heavier before but was trying to work on explosiveness. Let’s just say that I still have some work to do on explosiveness!)
    WOD: 10 rounds + 140m Rx w/ Liveda (Team 76’ers…which may or may not be the year in which we both were born). I really enjoyed this one!!!

  • Joel

    12/04/2013 @ 1:24 am

    195#. Wod with Shawn RX 9 + 100 meters

  • Jason

    12/03/2013 @ 3:40 pm

    225#. Wod with Quigs Rx 12 rounds +150 meters.

  • Chris Wilson

    12/03/2013 @ 1:12 pm

    STR: 225 lb. x 2 (light)
    WOD: 11 rounds Rx w/ Eric V.

  • James

    12/03/2013 @ 1:11 am

    3-peat !!!!!

Comments are closed.