CrossFit WOD's October 10-16th, 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. 

Synergy Strength - FREE WEEK OF CROSSFIT - we are once again hosting  a free week of CrossFit for anyone wanting to try their hand at what we do.  Do you have friends that want to try out Synergy and are interested in what you spend your time doing each week? - well now you can bring them to try it - October 17-23, 2017 is FREE for all new members to try CF.  Come to any class, and as many times as you like int eh 7 days. Read 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

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. 

Synergy Strength will be hosting the first SWA doping controlled meet of the year on Saturday, October 15, 2016. The gym will be closed all day Satruday for the meet - we have nearly 55 registered lifters, which makes for the largest opening meet in SWA history.  We are excited to host and open the season - come down and joint the fun and watch your fellow athletes compete. 


70'S BIG 3OF6


The GYM IS OPEN for 10:00am, 11:00am, and 12:00pm classes only due to the stat holiday. 

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch - maintain load for the 4 and 3’s throughout.

B. HS fundamentals only

>>>In Class

A. Front squat 4x3 - across

B. “2Kg”

AMRAP in 32min;

- 10 pull-ups

- 10 bar over burpees

- 10 push press @ 75/115#

- 10 75/115# deadlifts

- 30 DU’s


70'S BIG 3OF6


Level 2&3 - Fitness & Sport


A. Power clean and jerk x4 - EMOM for 20min @ moderate load.  (80 power clean and jerk)

**Think 95/135# or 105/155#, but feel free to modify based on needs

B. Strict HSPU + Kipping HSPU’s 6x4-6 every 30sec - rest 3 min - repeat

**choose a number and maintain throughout

>>>In Class

A. “DS”

Complete in 60sec - every 4 min;

- 4 Push press + jerk @ heavy load

- 12 KB snatch @16/24Kg (alternate hand each round)

- burpee pull-ups for remainder of 60sec

8 rounds

**if adding the jerk, you must be able to do it repetitively to now slow you down.  Most will need to take this out.


70'S BIG 3OF6


Level 2&3 - Fitness & Sport

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

Optional Wednesday Weightlifting

A. Snatch 2(50%x2), 2(60%x2), 2(70%x2), 80%x2

B. Clean and jerk 2(50%x2), 2(60%x2), 2(70%x2), 80%x2

C. Front squats 5x1 @ clean and jerk best

**load for 5 good strong singlets focused on speed and position not max effort.

Level 1 - Health & Elements

>>>In class


Alternate work every in on the min of the following;

Min 1 - Push-ups

Min 2 - Row Calories

Min 3 - Squats

10 rounds

** do a test run at 80% effort on all three for 30sec (first round) and this will then solidify your numbers for the remaining rounds that you NEED to hold even if it takes you longer than 30sec.  If you max effort the first 30 your numbers will be off. If you slack, you will not get much of a workout.


70'S BIG 3OF6


Level 2&3 - Fitness & Sport

>>>In Class

A. “Parsons”

Alternate 3 rounds each of 1&2 every 6 min;


- Deadlift

- 10 T2B

- Wall balls 16-18-20-22


- Deadlift

- DB push press @ 35/50#

- Wall ball 16-18-20-22

**Deadlifts are - - increase each rep range

**Wall balls reps go up as deadlift reps go down (thanks Tom for this great advice)

**Deadlift load should start @ 185/275# or higher for 10’s and then build.


A. “Energizer”

- 30 clean & jerks @ 75/115#

- 1500m skierg/4000m bike/1500m row

- 8 rope climbs

- 1500m skierg/4000m bike/1500m row

- 45 box jumps @ 18/24”

Rest 6min

- 20 clean & jerks @ 75/115#

- 1000m skierg/2700m bike/1000m row

- 6 rope climbs

- 1000m ski erg/2700m bike/1000m row

- 30 box jumps @ 18/24”

Rest 6min

- 10 clean & jerks @ 75/115#

- 500m ski erg/1400m bike/500m row

- 4 rope climbs

- 1000m ski erg/1400m bike/1000m row

- 15 box jumps @ 18/24”

**save achilles by stepping up if necessary.


70'S BIG 3OF6


Level 2&3 - Fitness & Sport


A. Bench press - building on each 6 and 4.

B1. HS walking practice

B2. Tire Flips x4-6 (light to moderate)

**alternate work on HS walking and tire flips for 15min - no time, just play and get work done.

>>>In Class

A. “F’d Helen”

- 1500m row

- 63 KBS @ 16/24kg

- 36 pull-ups

Rest 4min - repeat

**shoot for times on first and second round to be no more than 1 min off.


70'S BIG 3OF6

- The gym is closed today for the SWA Synergy Strength Open.  Please come watch and cheer on all the athletes. 

- Rest day will swap this week from Saturday to Sunday.  So please schedule a training session for Sunday.

- OPTIONAL - extremely low intensity aerobic work

A. 15 min run, bike, row, ski-erg, etc. (anything cyclical) - rest 4 min - 2-3 rounds

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


70'S BIG 3OF6


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. Front squats 5x2 @ heavy load, but not maximal - no singles or dropped bars

B. “Ashton”

AMRAP in 8 min

- 12 HSPU’s

- 6 hang power snatches @ 95/155#

Rest 2 min - repeat