CrossFit WOD's Sept 06-11, 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


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


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. 


The Team Series tests the fitness of four-person teams, two men and two women.

It starts Sept. 6, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 12. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.

Teams will be able to choose between two versions of each workout: Rx’d or Scaled.

There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).

Registration is $80 for the vast majority of teams.


Super fun day yesterday for the 4th Community series WOD @ Corey's House of Pain.  Nearly 65 people showed up to throw down 3 separate wod's - loads of fun for all.  Lots of smiles and probably a few sore legs as well based on the workouts :)


MONDAY SEPTEMBER 0/16

BCBD 6OF6

WOD

Gym Closed for Stat Holiday. 

TUESDAY SEPTEMBER 07/16

BCBD 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A.  Choose between max effort C&J or Max effort double OHS

- Elite & Rx’d - OHS - build to max effort double

- Open and Masters - build to max effort C&J

B. Complete 2 rounds as fast as possible;

- 3 bar MU’s

- 8 axle deadlifts @ 185/275#

Rest 2min - repeat.

>>>In Class

A. Press 4x4 - across

B. AMRAP in 14 min of;

- 4 pull-ups

- 8 KBS @ 16/24kg

- 12 DB lunges @ 25/40#

**Add 2 reps to each movement after each round.  round two woudl be 6-10-14, then 8-12-16.

WEDNESDAY SEPTEMBER 08/16

BCBD 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A.  HS walking 10x10’

B. Complete every 2min x 5 rounds

- Choose - 50 or 70 DUs

- Choose - 6, 8, or 10 HSPU’s

>>>In Class

A. "Team Series WOD2"

Rx'd - Relay as individuals (M-F-M-F)

- 100 DU's

- 25 T2B

- 25 Deadlift @ 155/225#

- 50 Box jump overs 20/24"

Scaled - Relay as individuals (M-F-M-F)

- 100 Single skips

- 25 sit-ups

- 25 Deadlifts @ 105/155#

- 50 box jump overs 20/20"

**Time cap 25 min

THURSDAY SEPTEMBER 09/16

BCBD 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. "Team Series Event 4"

- Max Hang power clean in 10min

B. "Team Series Event 3"

Rx'd  - as MM and FF

- Max calories rowed in 5min

- Max push press in 5 min @ 80/115#

Scaled - as MM and FF

- Max calories rowed in 5min

- Max push press in 5 min @ 55/75#

FRIDAY SEPTEMBER 10/16

BCBD 6OF6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. TBD based on Team series wod’s

SATURDAY SEPTEMBER 11/16

BCBD 6OF6

WOD

- Gym is closed for the BCBD.  

SUNDAY SEPTEMBER 12/16

BCBD 6OF6

WOD

- Gym is closed for the BCDB.