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“the first gym I walked into and never felt judged.” – Jennifer Hussey.

March 6, 2014 by ·
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Jennifer (AKA Hussey) came to SYNERGY to lose weight. Not only did she do that, but she gained confidence, and a new lifestyle. Watch Hussey tell her story of how SYNERGY was the first gym she walked into and never felt judged, and how it helped her get over a weightloss plateau and gained a […]

OPEN ATHLETES – dont forget to submit your scores!

March 3, 2014 by ·

Reminder to all athletes that did 14.1 your deadline to submit your scores online is today at 7pm – DO NOT FORGET! Every week you will have until the monday @ 7pm to get your scores in…no late submissions will be accepted! HOW DO YOU SUBMIT YOUR SCORE? Simply log into your games profile, go […]

OLY: Mar 03-09, 2014.

March 2, 2014 by ·

  Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ Total (kg) 110 120 130 140 150 155 160 Qualification Totals for Class 1 Mens Weight Class 56 62 […]

GYMN: Mar 03-09, 2014.

March 2, 2014 by ·

  TUES March 04/14 Wk 1of3 A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set. B. 25 minute – EDT – maximal strength (3-5 reps) – Upper body push – Upper body pull C1. Hollow rocks […]

STRONGMAN: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 – wk 1of3 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 to heavy set B. Deadlift 6×2 – build to a heavy […]

H&F: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 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. Complete; – 6-8 Thrusters @ a heavy […]

MOBILITY: Mar 03-09, 2014.

March 2, 2014 by ·

MON March 03/14 FOCUS – Anterior Chain- chest, trunk, hip flexors, front of ankle opening TUES March 04/14 FOCUS – Shoulder rotators WED March 05/14 FOCUS – Posterior Chain THURS March 06/14 FOCUS – Feet/Ankle/Knee/Hip FRI March 07/14 FOCUS – Chest/ Back rack

POWER: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 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 @ 68% B. Bench press 6×6 @68% C. Deadlift 6×5 @ 68% TUES March 04/14 REST DAY […]

Synergy Trainer BOSS Strength Testimonials

February 24, 2014 by ·
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Boss Strength Institute (Scotty Butcher and Chad Benko) put on a full weekend course on strength training called “The BOSS Strength – Foundations in Strength Training for General Populations”.  The weekend was a huge success with 15 individuals taking in the first BOSS full weekend course.  We had individuals from all across the province attend […]

GYMN: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  TUES February 25/14 A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set. B. 25 minute – EDT – maximal strength (3-5 reps) – Upper body push – Upper body pull THURS February 27/14 A. Artistic […]