CrossFit WOD's August 22-28, 2016.


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Synergy is happy to announce the newest membership option - OPEN gym.  This gym membership option is only for specialty strength sports - weightlifting, powerlifting, and strongman.  The option is for those not wanting or needing coaching - for $89/month you are welcome to use the back specialty sports areas of Synergy at anytime we are open for business.  For more info please contact

Weightlifting class schedule has been modified to accommodate athletes/coach/gym starting this week.  We have moved the weightlifitng classes to Wednesday 5-7:00pm and Saturday 10:00am-12:00pm.  For weightlifters this changes your coached sessions and for CrossFitters this allows you to now adjust your training schedule with options.  You can now train 5 days a week (train M-F and rest Sat&Sun) or continue to take off Wednesdays and Sundays off while training all other days. Basically if you can not make Saturday weightlifting...come on Wednesday.  This is much more flexible schedule for all and is an exciting new schedule addition to Synergy Strength.  

Coming SOON - we will be opening up Strength Sport 2 hour training blocks each and every weekend. We currently have weightlifting 10am-12pm on Saturdays and we will soon be adding Satruday powerlifting from 10am-12pm as well as Sunday Strongman 10am-12pm.  These will be weekly coaches classes that you can add to your training schedule to learn more about a particular sport or to simply get a bit more training in the weekly cycle on some weaknesses (strength).  We will be announcing more soon, but if you want more info please stop and chat with Chad. 

The 2016 BCBD will be held at the Saskatoon Golf Dome on September 9-10-11th and as always we are in need of volunteers to help put on this massive event.  Please reach out to if you can volunteer even a couple hours over the weekend - your help is much appreciated. 


BCBD 4of6


Level 2&3 - Fitness & Sport


A. Complete every 5min;

- 3-5 power snatch @ 95/135#

- 8-10 HSPU’s

- 3-5 Hang snatch @ 95/135#

- 8-10 HSPU’s

- 3-5 OHS @ 95/135#

- 8-10 HSPU’s

**Set HSPU and BB reps to allow 1 round to be done in no more than 2:30ish minutes

3 rounds

>>>In Class

A. Back squat 4(80%x3)

B. “HIITSkwats”

Complete in 60sec - every 4 min;

- 6 back squat @ 67.5%

- 10-12 C2B Pull-ups

- Double undulating rope swings for remainder of 60sec

5 rounds

**T2W - do lateral box jump overs rather than rope undulations


BCBD 4of6


Level 2&3 - Fitness & Sport


A. Clean and jerk - build to max effort lift

>>>In Class

A. “Fairytale2”

Min 1 - Row 125m

Min 2 - 15-20 KBS @ 16/24Kg

Min 3 - Row 125m

Min 4 - 5-8 burpees

Min 5 - Row 125m

Min 6 - 10-12 weighted abmat sit-ups (anchored) or GHD sit-ups

Min 7 - Row 125m

Min 8 - 7-10 Box jumps

Repeat for 5 rounds


BCBD 4of6


Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. “HQ”

Complete for time;


- 20/30# DB burpee to hang clean to thruster

- pull-ups

**Time cap of 25 min

***Spend time going over the DB work.


BCBD 4of6


Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift build in singles to 92.5% of your best lift

B. “Appropriate”

In partners alternate work to complete AMRAP in 10min of;

- 5 power cleans @ 105/185#

- 2 rope climbs

Rest 5 min - repeat

>>>Post Class

A. Complete the following 5min on 5 min off for 5 total rounds;

- Row 200m

Then 3 rounds of cindy;

- 5 T2B

- 10 push-ups

- 15 squats

- Row 200m

- 75 DU’s

**End each round where you left off - just continue working 5 min on and 5 min off (50min). Order - Row 200, 3 rounds, row 200, 75 DU’s


BCBD 4of6


Level 2&3 - Fitness & Sport


A. HS walking practice

>>>In Class

A. Bench press - building loads

B. In groups of 3;

- Shuttle sprint intervals (to half gym length, back to start, to full gym length, and back to start

4 rounds each partner - rest 3 min - repeat x 2

**Three total rounds

C. Ab wheel roll-outs 3x10-12 (if time allows)


BCBD 4of6


Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + snatch 4(80%1+2)

B. Snatch pulls 3(107.5%x2)

C. Power clean + clean 4(80%x1+2)

D. Clean shrugs 2(107.5%x2)

E. Back squat 87.5-90-92.5%x1

>>>In Class

A. Back squat 87.5-90-92.5%x1

B. “yipee”

Complete 4 rounds of;

- Run 100m

- 15 KBS @ 16/24kg

- 10 burpee pull-ups

Then, Complete 2 rounds of;

- Run 400m

- 30 KBS @ 16/24Kg

- 20 burpee pull-ups

Then, complete 1 round of;

- 800m run

- 45 KBS @ 16/24Kg

- 30 burpee pull-ups

**time cap 35 min

>>>Team training - TBD


BCBD 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)

Level 1 - Health & Elements

>>>In class

A. Jerk from the rack 10x2 - EMOM @ light load

**work on technique

B. “RIP”

Complete 5 rounds for time of;

- 400m run

- 20 wall ball

- 10 burpees