CrossFit WOD's August 29- September 03, 2016.

NEW - CrossFit Masters Program.  We are advancing our masters program to 3x/week (Monday, Tuesday and Thursday @ 7:00pm).  This will start mid week this week as of September 01.  Do you have a grandparent, parent or friend you think should get involved in strength training and the social community of Synergy - send them our way and have them drop in to check out the masters program and what we are offering.  

Learn more HERE


NEW CrossFit Kids and Teens programs rolling out mid week (September 01) at Synergy.  The new schedule will be as follows;

4:30-5:00 - ages 4-7

5:00-6:00pm - ages 8-12

6:00-7:00pm - ages 13+ 

We have moved to structured class times and ages given some of the recent gym changes and class sizes.  This is  super cool program that all kids should get invovled in.  WE are always looking to add new kids to the program, if your little ones are interested please have them drop in for a free class after Sept 01. 

Learn more HERE


NEW RMT on staff starting this week.  Our in house strongwoman Laura Marsh will be setting up daily times to book for massage.  I believe it is imperative to find someone who knows your sport and knows what it feels like to do the things we do if they are goign to work on your body.  Laura is offering massage and hawk grip sessions at Synergy daily.  To learn more stop in at the front desk to book a session with Laura. 

Learn more HERE



WEEKEND Strength Sport Coaches sessions are back.  Every weekend moving forward we will be having coaches available for led strength sports classes (2 hours).  We have been doing this for weightlifitng for the last few months now and will continue to do so in the sports of powerlifitng and strongman. The weekend schedule is;

POWERLIFITNG - Saturday 10-12

WEIGHTLIFTING - Saturday 10-12

**One can choose weightlifitng or powerlifting based on goals and needs. Weightlifitng Wednesday session is still available

STRONGMAN - Sunday 10-12 

**This is a super fun events based day of all kinds of things (log, stones, medleys, etc.) - think of it as a mini comp session each week with 2-4 implement training days. 

These session are open to anyone - come join us. 


OPEN GYM - Synergy Strength is now offering open gym memberships to those interested in using the club for specialty sports, but not needing coaching or programming.  To learn more of this new offering contact chad@synergystrength.ca



BCBD WOD's are released - check them out on the website HERE and on Facebook as well. 


MONDAY AUGUST 28/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete;

- 8 power cleans @ 95/135#

- 2 rope climbs

- 8 push jerks @ 95/135#

- 2 rope climbs

Rest 4min - repeat

>>>In Class

A. BCBD Final

**Option choose individual or team

Individual;

Complete;

4 rounds of;

- 3 hang cleans @ 125/185#

- 30 DU’s

- 6 HSPU’s

2 rounds of;

- 4 hang cleans @ 125/185#

- 50 DU’s

- 8 HSPU’s

1 Round of;

- 5 hang cleans @ 125/185#

- 70 DU’s

- 10 HSPU’s

TUESDAY AUGUST 29/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - work to max effort

B. OHS - build to heavy 2 (not maximal, just load a heavy double as we will test this soon)

>>>In Class

A. Back squat - build to max effort in 25-30min

**New trainees - build to a heavy 4 and use the formula to find max. 1RM = load x reps x 0.0333 + load

B. BCBD wod “yellow tape”

Complete for time;

- HS walk 50’

Then 21-15-9 of;

-GHD sit-ups

- Thrusters (65/95#)

Then finish with 50’ HS walk

**GHD reserved for individual athletes needing to test wod.

**HS walk must be in sets of 10 minimum (no maximum)

WEDNESDAY AUGUST 30/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health & Elements

>>>In class

A. Jerk from rack 12x2 EMOM @ light load

B. “Evinrude”

Complete for time;

4 rounds of;

- 8 wall balls @ 14/20#

- 8 push-ups

3 rounds of;

- 12 wall balls @ 14/20#

- 12 push-ups

2 rounds of;

- 14 wall balls @ 14/20#

- 14 push-ups

THURSDAY AUGUST 31/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Bench press - 5.4.3.2.1 - max effort.

B. BCBD wod “Pancake”

AMRAP in 10 min of;

- 3 bar MU’s

- 8 axle deadlifts @ 185/275#

>>>Post Class

A. Row intervals

- Row 500m every 4min x 4 rounds - rest 12 min - repeat.

**Must attempt to row at 15-18sec above your best 500m pace.

**lots of rowing today - I know :(

FRIDAY SEPTEMBER 01/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS Walking practice.

**Try free HS holds off wall as part of practice.

>>>In Class

A. Deadlift 5.4.3.2.1 - build to max effort.

**lots of warm-up and then build quickly.

B. BCBD WOD - “Enjoy20”

In partners complete;

Station 1

- 14 box jumps @ 18/24”

- sprint 6 lengths of gym

Station 2

- 14 KB snatches @ 12/16Kg

- sprint 4 lengths of gym

Station 3

- 14 Hurdle facing burpees

- sprint 2 lengths of gym

Station 4

- 14 KB snatches @ 12/16Kg

- sprint 4 lengths of gym

Station 5

- 14 box jumps @ 18/24”

- sprint 6 lengths of gym

SATURDAY SEPTEMBER 02/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + Hang snatch + snatch deadlift 5(1+1+1) - building to heavy set

B. Power clean + hang clean + clean deadlift to knees 4(1+1+1)

C. Front squats 3(102.5% of c&j x 2 or 3)

>>In Class

A. BCBD WOD - “FujiFilm”

Complete for time;

- 40 Back squats @ 85/135#

- 30 pull-ups

- 20 S2O @ 85/135#

- 40 Front squats @ 65/85#

- 30 pull-ups

- 20 S2O @ 65/85#

- 40 OHS @ 45/65#

- 30 pull-ups

- 20 S2O @ 45/65#

**men use  25, 10, 10# plates

**Women use 10, 10 ,5# plates

>>>Team training - BCBD wod’s + TBD

SUNDAY SEPTEMBER 03/16

BCBD 5OF6

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

>>>In class

A. Hang power cleans - 50 reps with a light load for tech work (no more than 55/75#)

B. “black and white”

Complete  for time;

- 50 box jumps @ 18/24”

- 25 DB push press @ moderate load

- 40 box jumps @ 18/24”

- 20 DB push press @ moderate load

- 30 box jumps @ 18/24”

- 15 DB push press @ moderate load

- 20 box jumps @ 18/24”

- 10 DB push press @ moderate load

- 10 box jumps @ 18/24”

- 5 DB push press @ moderate load

**Time cap 25 min