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POWER: March 17-23, 2014.

March 16, 2014 by ·

  MON March 17/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 75% B. Bench press 6×6 @75% C. Deadlift 6×5 @ 75% TUES March 18/14 REST DAY […]

H&F: March 17-23, 2014.

March 16, 2014 by ·

  MON March 17/14 WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top. WOD –  A. Bench press 4x 5-7 – across B. […]

BRING-A-FRIEND DAY

March 12, 2014 by ·
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FREE CLASSES all day long for ANYONE wanting to check out SYNERGY! Come to ANY class for FREE all day THURSDAY MARCH 20, 2014! CROSSFIT HEALTH & FITNESS – run on the hour every hour from 6:00am-8:00pm YOUTH (7-12) SPORTS PERFORMANCE – 5:00pm JUNIOR (13-18) SPORTS PERFORMANCE – 6:00pm GYMNASTICS (adult) – 7:00pm MOBILITY – […]

H&F: March 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top. WOD –  A. Press + push press 4 x 4-6 […]

Volunteers Needed – Comparative Study

March 9, 2014 by ·
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Team, Synergy Strength, BOSS Strength, and ICEP have been given the go ahead to complete a comparative study on 12 individuals and their responses to a mixed modal HIIT style workout and a rowing HIIT style workout.  We are going to be running the testing March 13th and 18th @ Synergy Strength and we are […]

OLY: Mar 10-16, 2014.

March 9, 2014 by ·

– This week we are starting our peak fro the end of March.  Many of you will be testing maxes this week or at least attempting 100% lifts, but your true test week will be next week when we test both lifts on separate days as we taper into the March 29th week for Western […]

POWER: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 72% B. Bench press 6×6 @72% C. Deadlift 6×5 @ 72% TUES March 11/14 REST DAY […]

MOBILITY: Mar 10-16, 2014.

March 9, 2014 by ·

MON March 10/14 FOCUS – Hips and Glutes TUES March 11/14 FOCUS – Thoracic Spine WED March 12/14 FOCUS – Squat mobility THURS March 13/14 FOCUS – Shoulder mobility FRI March 14/14 FOCUS – Hips/Ankle mobility

STRONGMAN: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 – wk 2of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 7×1 – build lightly B. Deadlift 6×2 – build to a heavy set of 2 […]

GYMN: Mar 10-16, 2014.

March 9, 2014 by ·

– this is a repeat of last week as you need to build off of your times and numbers from last week.  This will occur for 3 weeks and then we will adjust the program lightly.  I want everyone to see consistent improvement on skills and strength in the volume work and add accumulated practice […]