Train to Win Program - New Format For August

NEW Train to Win Format and Programming Starting July 18th, 2016. 


Starting August 01st Synergy Strength will be introducing a new format for the Train to Win program for competitive athletes.  After running the program the past few months we are attempting to improve it and make it more accessible for everyone who wishes to take part.  We are always trying new things and attempting to find what works the best for the club and the athletes in order to continue achieving our goals of improved Health, Fitness, and Sport. 

We will be opening up the following classes on an UNLIMITED schedule for T2W athletes; 

Monday - 9:00-10:30am & 6:00-7:30pm

Tuesday - 6:00-7:30pm

Wednesday - 9:00-10:30am

Thursday - 6:00-7:30pm

Saturday - 10-00am-12:00pm & 1:00-2:30pm

**These sessions follow the Training days of the Synergy Strength CrossFit program (hence the Wed rest day) - there are a total of 7 classes to follow and take part in. 


As stated earlier we are always trying to improve what we do and how we do it in an effort to provide the best service to our members.  Our goals are to continue to develop atheltes in a timely, efficient, and productive manner.  The changes made to the schedule will open up more class times, provide more coaching on skills and pre-class work as well as allow more individual direction to training to work on specific needs. We wish to provide a quality team training environment and an opportunity to have coaching on pre-class work as well as the opportunity to address individual needs of athletes as much as possible inside the group training environment. 


What does this mean? It means that by registering for the T2W program you will have access to all of the classes on the schedule no matter the time of day or day or the week.  We have 7 total training sessions to partake in, so schedule should not be an issue.  You are by no means required to attend all of these sessions, but simply you can drop into which ever ones work for you.  There will be no pre-registration, just show up and train.  Even if you can only make one session a week it will still be worth your time. 


The workouts will remain the same as the programmed workouts, but you will have a coach in attendance throughout.  The only workout that differs is the Saturday TEAM TRAINING session, which is explained below. 


Dave, Matt, and Chad will coach all of these sessions. 




As a CrossFit athlete weightlifting must be focused on weekly as it is such an integral part of our sport, so we will be weightlifting every Saturday morning from 10-12. This will be open to anyone, but will be a part of the T2W program as it is a scheduled workout in the weekly wod's.


This is the one unique session in the weekly schedule.  The weekly T2W sessions include all the pre and post class work that is regularly scheduled on the blog, but this session will become a multi-workout session geared towards the things that individual athletes need to spend more time on.  We will be programming for different athlete weaknesses and needs - if an athlete needs more;

- STRENGTH - we will program in more specific powerlifting work as needed
- AEROBIC capacity - we will program specific aerobic capacity development work 
- AEROBIC power - we will focus on aerobic capacity through interval work
- GYMNASTICS - we can program gymnastic routines to fit 
- ANAEROBIC CAPACITY or POWER - sessions will be programmed for these needs. 

**This programming will be designed for small group training and will be specific to the needs of the athlete based on their current strengths and weaknesses (this can be found through a quick chat and a few number calculations).  Multiple workouts will be programmed and athletes will break out and get started on their own workouts based on their own needs. 


Easy.  Talk to the front desk or send an email to - we will get you registered. 


Please fire off all questions to - he wants to hear from you.