CrossFit WOD's October 17-23, 2016.

The Train to Win program has officially come to an end and we are now moving forward with a modified program for October-January.  We will call these sessions "Skill Sessions".  We will be maintaining the T2W schedule, but the classes will move to 1 hour sessions rather than 2 and will be focused solely on gymnastics and weightlifitng skills.  Each hour session will focus on 1 gymnastics skill; Handstand walking, handstand push-ups, muscle-ups, etc. and one weightlifting skill; snatch, clean and jerk. The goal will be to continue developing higher end CrossFit skill sets for those interested, but it may or may not match the weekly programming. 

The program schedule will be;

Monday - 9:00am and 6:00pm
Tuesday - 6:00pm
Thursday - 9:00am and 6:00pm
Satruday Team Training @ 1:00pm (2 hour not coached session) 

We will program skills to match the weekly program where applicable and where it does not match we will simply program other relevant gymnastic and weightlifitng movements. 

To register simply contact the Front desk - cost is $39/month. 

The BCBD is over and now ancient history - we now shift our focus to the Cast Iron Classic (CIC).  This is by far one of my favourite events that we host because it is different than all other CrossFit style events.  The CIC's competition floor is a "grid" made up of 5 lanes and 4 zones/lane.  Teams of 4 (2 men and 2 women) compete head to head against each other in very short, blistering paced, team oriented workouts. Start putting your team together for the mayhem to come. Check out the website HERE

Reminder of the amazing Synergy Sports Therapy team and the great work they do.  You might want to talk these great people over the next few weeks as our volume of work gets higher and higher - the need to maintenance of the body becomes more important.  The Synergy Sports Therapy Team consists of;

- Dr. Alex Mackenzie - Performance chiropractic.

- Laura Marsh - Hawk Grips and sports massage

- Crystal Derry - Fascial Stretch Therapy

**Interested in booking an appointment - simply contact the front desk or use the Synergy app to book online. 

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

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

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 powerlifting and strongman. The weekend schedule is;

POWERLIFITNG - Saturday 10-12

WEIGHTLIFTING - Saturday 10-12

**One can choose weightlifting or powerlifting based on goals and needs. Weightlifting 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. 

This week at Synergy Strength is the FREE week of CrossFit.  Feel free to bring a friend every day this week for classes and have them experience our amazing Synergy community.  No need to pre-register - simply show up a couple minutes early for class, get some paperwork done and then enjoy the fun. 

70's BIG

Anatoly Pisarenko was damn strong. He’s also got a mustache. These dominant qualities make him a co-captain of 70’s Big.

His career bests were a 206 kg snatch in 1983 (Moscow) and a 265 kg clean and jerk in 1984 (Varna) — this ties him for second overall for the highest clean and jerk (although world records say otherwise since old records were dropped with the restructuring of the weight classes). Pisarenko also had his personal best total in 1984 at Varna with a 465 kg total.


70'S BIG 4OF6


Level 2&3 - Fitness & Sport

>>>Pre Class

A. Clean and jerk - 2(50%x2), 60%x2, 70-80-85-90%x1, 80%x2

B. HS walk foundations on wall

>>>In Class

A. “MFP”

Complete Every 3 min x 5 rounds

- 4 press

- 8 T2B

- 8-10 D-ball slams

**Shoot for no less than 30sec work and no more than 40 (adjust reps on d-ball accordingly)

Rest one 3 min cycles (5+min actual break) - repeat

SKILLS Session:

A. Clean and jerk - 2(50%x2), 60%x2, 70-80-85-90%x1

B. HS walk foundations on wall

C. L-Sit on parallettes - accumulate 2 min total work

D. Test - max C2B pull-ups in one set


70'S BIG 4OF6


Level 2&3 - Fitness & Sport


A. Complete 5 rounds NOT for time

- 3 ring MU’s

- 10 T&G unbroken power snatch @ 65/95# or 75/115#

>>>In Class

A. “Laserjet”

AMRAP in 3 min of;

- 30 DU’s

- 10 hand release push-ups (no snakes)

- 10 thrusters @ 65/95#

Rest 3 min x 4 rounds

**KB goblet squats for new trainees

SKILLS Session:

A. Banded Russian KBS - work on power

B. Stone loading x 10 light/moderate stones

C. Complete 5 rounds NOT for time

- 3 ring MU’s

- 10 T&G unbroken power snatch @ 65/95# or 75/115#


70'S BIG 4OF6


Level 2&3 - Fitness & Sport

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

Optional Wednesday Weightlifting

A. Drop snatch + high hang snatch 3x2+1 - moderate (below 50%)

B. Hang power snatch + hang snatch 60%x2+2, 3(70%x1+2)

B. Hang power clean + hang clean + jerk 60%x1+1+1, 3(70%x1+1+1)

C. Low hang snatch pulls 3(90%x3)

D. Front squats + jerk dip pause (4sec pause)

5(75%x4+1) of FS

Level 1 - Health & Elements

>>>In class

A. “HQ”

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

- 20 pulls on rower

**score is only calories on rower.

**sorry if you did you days in a  row….sorry for the push-ups


70'S BIG 4OF6


Level 2&3 - Fitness & Sport

>>>In Class

A. “aeroplan”

Complete in 45 sec - every 4 min x 8 rounds

- 3 Back squats

- 8 DB push press (heavy...40/60#)

- Becks burpees for remainder of 45sec

**now that the work intervals are shorter it is more important that transition speed and effort are at all time highs. All unbroken all the way through, no rest - fly and die.


A. Complete;

- Row Test - 7K for time

SKILLS Session:

A. MU transition drill (video of Laurie doing last week)

B. Snatch positions - 5 min

C. Snatch loaded tech work (tall, hh, drops) - 5 min

D. Hang power snatch + hang snatch 5x2+1 - short rests (moderate load...technique focused)

E1. Pistols 4x30sec

E2. GHD sit-ups 4x10

**rest as needed


70'S BIG 4OF6


Level 2&3 - Fitness & Sport


A. HS walking practice

B. Tire flips - 4x6 light sets

**think more warm-up on tire flips for wod.

>>>In Class

A. “OPEN WOD 16.4”

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts @ 155/225#

55 wall-ball @ 14/20#

55-calorie row

55 handstand push-ups

**scale to 35 reps


70'S BIG 4OF6


Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + snatch 5x1+2 - build to heavy set (one miss)

B. Power clean + clean + jerk 5x1+1+1 - build to heavy set but not maximal (one miss)

C. Back squat 2(72.5%x4), 2(82.5%x3)

**CF’ers do FS and Weightlifters do BS.

>>>In Class

A. KBS 4x15 - heavy

B. “Jackie”

- 1000m row

- 50 Thrusters @ 35/45#

- 30 pull-ups

For time

>>>Team Training - TBD


70'S BIG 4OF6


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)

- OPTIONAL - extremely low intensity aerobic work

A. 15 min run, bike, row, skierg, etc. (anything cyclical) - rest 4 min - 2 rounds

**should be able to hold a short conversation throughout as intensity is low enough.

Level 1 - Health & Elements

>>>In class

A. Jerk from rack 10x2 EMOM @ moderate load

B. “Nespresso”

In partners complete AMRAP in 17min.

Partner 1

- run 2 lengths of gym

- 10 DB alt. Snatches

Tag and switch with partner 2

Partner 1

- Run 2 lengths of gym

- 10 push-ups

Tag and switch with partner 2