CrossFit WOD's September 19-25, 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

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. 

Synergy Strength is proud to announce that we will be hosting the very first Tactical Strength Challenge in Saskatoon.  We will be hosting it October 01, 2016 @ Synergy North East.  We will kick start the festivities at 10:00am - What is the Tactical Strength Challenge? Read more HERE. 

The old saying goes, “If you don’t know where you’re going, any road will get you there.” Training is no different. If you lack a specific goal, the time you spend training may easily become a collection of random acts.
The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts.
The three exercises that make up the Tactical Strength Challenge are:
  • A max powerlifting deadlift (three attempts)
  • Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
  • Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).
Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenge

Synergy Kettlebell Club coach Lane will be leading the group through the TSC - if you want more info please contact  If you want to get registered - please do so at -

Synergy Strength will be hosting the first SWA doping controlled meet of the year on Saturday, October 15, 2016.  To register please head over to the SWA website HERE.  For more information please feel free to contact

Synergy Strength is happy to be hosting SPA Provincial Championships on October 01, 2016. Meet director is Connor Lutz - any concerns regarding the meet can be forwarded to Connor at



Now that the BCBD's dust has settled (literally) and we are all back in the  groove of things I wanted to touch base with you all to thank-you all for being a part of this years event.  This email is going out to all those involved (nearly 500 people) in the planning and participating in the 2016 BCBD. 
First  a quick review - I truly believe this years BCBD was the best to date, this was the 7th annual BCBD and it was by far the most seamless and smoothest ran competition we have ever hosted.  I was very happy with regard to the registration of athletes, the long list of volunteers, and the new organizing committee that was put in place for 2016.  I am very proud and honoured to have had you all as a part of this years event - I was very nervous goign into the new venue, but with the support and amazing help of so many people leading up to the comp things ran smoother than ever imagined.  Thank-you all for your support and dedication to the BCBD.  
There are a tonne of people I would like to thank - events of this size do not run without the hard work and dedication of many individuals.  I would like to thank the following people;
- The athletes - you guys were great, thank-you for your amazing performances and tireless work ethic over the entire weekend.  I am honoured to host you all and so grateful for your support of the BCBD. 
- The judges - you guys have one of the hardest jobs, counting reps and maintaining the standards on the competitive floor is exhausting, but you all did an amazing job the entire weekend.  Thank-you for your time, energy, and enthusiasm - I love you all. 
- The marshalling staff - these ladies worked all day long without break.  Many have been a part of the BCBD for many years now and it showed as their work organizing and keeping heats on time and in line was impeccable. Thank-you for your feedback and improvements to the warm-up area, you all rock. 
- The announcers - Dale, Ryles, and Steph - you guys did a truly great job keeping the spectators involved in the workouts, and everyone in the room on their toes.  Thank-you for your long days and keen senses of humour - it did not go unnoticed. 
- The head judges - Samantha, Courtney, and Megan you guys did so well and were a thrill to have on board.  Thank-you for your commitment. 
- The weight-changers - Typically a thankless job, you all kept the competition floor clean, bars tight and inline, and had all wods ready to go on time and set perfectly.  Thank-you for your strong backs. 
- The scorekeeper - Matt, your geekiness and love of numbers amazes me...thank-you. 
- The organizers - Matt and Laurie - thank-you so much for your tireless help and long hours leading up to the BCBD as you were there every step of the way to guarantee the weekend was a success. I love you guys so much and appreciate your dedication to our club and its adventures.  
- The Synergy staff - You guys as always go above an beyond in helping organize, set-up, and ensure the weekend goes smoothly.  I can't begin to list where you all have helped, but you all did your part and I appreciate it.  
- Dave Spurr (TFF) - Dave, one of my best friends and a guy I can count on always.  I love you man.  Thanks for all the hours of being a sounding board and help with wod creations, as always you are a true friend and a strong person to have on board....thank-you. 
- Ian MacDonald - Dude.  How can I thank-you enough - my best friend, confidant, and truly great person.  You have supported me and everything Synergy from the beginning and I can not be more grateful for having such a truly great friend in my life.  Thanks for everything. 
- Sponsors - 
    - Fit Solutions - These guys went above and beyond this year with supplying the equipment for the athletes to use.  We would not have been able to have such creative wod's if it were not for the support and dedication of Gary and the Fitness Solutions team.  Fitness Solutions was one of the first companies in the prairies to truly appreciate and understand our sport and they have been nothing but supportive of its growth and have done everything in their power to grow with us and listen to the affiliates and the atheltes.  Thank-you for your support and endless contributions.      - River Landing Dental -Jenny Tran is a CrossFitter and a supporter of our sport.  She has been a competitor in the past and this year stated she wanted to do more for the competition by helping sponsor it.   Thank-you Jenny fro being so awesome. 
      - Mackenzie Performance Chiropractic - It is important to find professional services that understand and participate in our sport.  Dr, Mackenzie is this guy, a CrossFitter himself and and jack of all trades in recovery, rehab, and chiropractic.  This guy knows his stuff and competed over 100 treatments throughout the weekend.  What a feat of endurance.  Thank-you for your time, energy, and constant dedication to strength sports as a whole. 
      - These Fists Fly, Virus, Blonyx, JaktRx - thanks for the booth and thanks for the prizes and support of our sport that we love so much. 
I would also like to send another huge congratulations out to all the winners;
Elite Men
- Tyson Takasaki
- Josh Kapacila
- Shawn Lukacsy
- Ben Suranko
- Leo Grympa
Elite Women
- Whitney Darchuk
- Samantha Dame
- Kayley Herman
- Bonnie Maclean
- Ilona Van Der Reijden
RX'd Males
- Pull up not out
- Poole et L'arrivee
- Big Cats CrossFit
Rx'd Females
- Better Halves
- Swole Mated
- #twinning
Open Males
- Pure athletics
- NB Strength
- The Clean jerks
Open Females
- Reppresent
- I have to pee
- Kaglea Sisters
Masters I Males
- Macho Men
- Davink
- Chalk Blockers
Masters II Females
- Hustle & Muscle
- Saskpro Silverbacks
- 44 on the floor
Masters II Males
- The Knuckleheads
- Flux Centurians
- Saskpro 306
Masters II Females
- LD and Cool J
- Aleve and Well
- WOD Warriors
BCBD EQUIPMENT SALE - all equipment from the BCBD that was sponsored by Fitness Solutions and Fitness Warehouse is up for grabs at a great price.  If you are interested in getting your hands on a few pieces of equipment for your club or home please contact Gary and Darcy at Fitness Solutions in Saskatoon @ (306) 933-3310.  I have said it before - these guys deserve all the credit in the world as they are so great to work with and are so supportive of everything we do and the sports we love.  
T-SHIRTS (IF YOU NEVER RECEIVED ONE) - As stated in the athlete briefings - if you did not get a BCBD t-shirt please contact me and I will be sure to get one out to you.  Please send us;
- your full name
- your address
- and your t-shirt size. 
**I lost my athlete lists and t-shirt lists in the move so you will need to contact me if you want one. 
NEXT YEAR - save the date of September 8, 9, 10th, 2017. We will be back at it again next year with more of the same great fitness things.  Next year we are hoping to add a teens division, maintain all the Masters divisions, and possibly add another team division (Beginners, Open, and Rx'd).  Long story short, we are already excited about next year and look forward to seeing you all back again.  
CONSTRUCTIVE CRITICISMS - If there are any constructive criticisms that you would like to pass on in an effort to help with our organization of the 2017 BCBD please do so.  We would love to hear your thoughts on wod's, organization, divisions, communication, venue, etc. - please do not hesitate to pass on any thoughts you might have as we more than happy to hear them as it can only make our comp better. 
Again, Thank-you all for your support and dedication to the BCBD and for all your time, energy, and effort over the weekend and the time leading up to the comp.  I truly appreciate all that you do, from the bottom of my heart - thank-you.  



Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport

>>>Pre Class

A. HS free hold practice - 5-10min

B. Complete 4 rounds NOT for time;

- 6 95/135# axel clean and jerks (continental or overhand)

- 4 bar MU’s

>>>In Class

A. “Lanoitan”

Complete in 10min;

- Run 800m

AMRAP in remainder of 10min;

- 8 55/75# hang power snatches

- 8 burpees

Rest 5min


Rest 5 min


**Score is equal to how many snatches and burpees you completed.



Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport


A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-75-80%x2

B. HSPU’s 4-8 every 30sec x 6 rounds - rest 3 min - repeat x 2

**3 total rounds of this.

>>>In Class

A. Front squat 2(80%x2), 2(85%x2)

B. “virus”

In partners complete alternating rounds of;

- Row 200m

- Thrusters @ 65/95#

**Thrusters are 18-15-12-9-6-3 - each partner must complete each set of reps.



Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. “stressed”

AMRAP in 15min

- 40 KTE

- 40 box jumps @ 18/24”

- 40 KBS @ 16/24kg

- 40 sit-ups

Rest 7min

Repeat (from where you left off in first round)



Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport

>>>In Class

A. Press + jerk 5x4+1

B. “PancakeFlop”

AMRAP in 10min of;

- 3 axle deadlifts @ 185/275#

- 8 Bar MU’s


A. Complete in 4 min;

- 400m run

Then AMRAP of;

- 50 DU’s

- 15 push-ups

Rest 2min

Complete in 4 min;

- Run 400m

Then AMRAP of;

- 20 GHD sit-ups

- 20 GHD back extensions

Rest 2 min




Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport


A. HS walking practice

**Play with teddy-bear hold into HS kick-up and walk if you can.

>>>In Class

A. Deadlift to knees + deadlift 4x1+4 - build load (not maximal)

B. “FGBish”

Complete 1 min of work at each station for 3 total rounds

- wall ball 14/20#

- HSPU’s

- 18/24” box jump overs

- T2B

- DU’s

- Rest



Level 2&3 - Fitness & Sport

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Snatch 75-80%x2, 3(87.5%x2)

B. Clean and jerk 75-80%x2, 3(87.5%x2)

C. Front squat 2(82.5%x3), 2(90%x2)

>>>In Class

A1. Front squat 2(82.5%x3), 2(90%x2)

A2. DB standing press 4x10

B. “suicides”

In groups of three - rotate through partners;

- sprint half gym length and back then full gym length and back

Each partner goes 4 times - rest exactly 2 min - repeat for three rounds

**this is brutal is done at a fast enough pace.

>>>Team Training - TBD



Level 2&3 - Fitness & Sport

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. “Angie”

- 100 pull-ups

- 100 push-ups

- 100 sit-ups

- 100 squats

For time

**One of the original “benchmark” workouts