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H&F: Feb 03-09, 2014.

February 2, 2014 by ·

MON February 03/13 WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans WOD –  A. Deadlifts – work to heavy triple in 20 minutes B. For time; – 10 deadlifts @ 95/135# […]

POWER: Feb 03-09, 2014.

February 2, 2014 by ·

  MON February 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 8×2 – rest 60sec @ 65% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×6/leg C2. KB swings […]

MOBILITY: Feb 03-09, 2014.

February 2, 2014 by ·

  MON February 03/13 FOCUS – Anterior Chain- chest, torso, hip flexors, front of ankle opening TUES February 04/13 FOCUS – Shoulder rotators and torso- external and internal rotation of the shoulder, torso flexion and extension WED February 05/13 FOCUS – Posterior Chain- upper and lower back, hamstrings, calf, ankle and bottom, of the feet. THURS February 06/13 […]

GYMN: Jan 27-Feb 02, 2014.

January 30, 2014 by ·

  TUES January 28/14 A. MU Seminar THURS January 30/14  A. Candlestick rolls – practice B. Candlestick rolls to squats or pistol C. Push + pull volume based on skill level (coach will provide) D. L-sit progressions (60sec combined effort)

Welcome to David Spurr

January 30, 2014 by ·
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Starting Monday Feb 3, you will see a new face on the coaching team – David Spurr. He will be starting his trainer development that day, and soon be taking over coaching morning classes, On Ramps, and Sport/OLY crew. Dave comes to us from Winnipeg, with a solid background and experience in CrossFit and Olympic […]

INCREASED CLASS SCHEDULE…again.

January 29, 2014 by ·
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Yes, we have increased the class schedule…once again. There are more additions to Class Schedule of some Programs at SYNERGY. SUMMARY of NEW SCHEDULE – starting Mon Feb 3: more classes MOBILITY – M/T/Th @ 5:00p, M/W/F @ 9:00a, and T/Th @ 8p new offering STRONGMAN – Sa @ 11:30am and are 1.5 hour classes […]

POWER: Jan 27-Feb 02, 2014.

January 29, 2014 by ·

  MON January 27/14 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  Test maxes TUES January 28/14 REST DAY WED January 29/14 WARM-UP This warm-up is to be done before class, so that […]

The Super Yoke for Strength Development

January 29, 2014 by ·
super yoke

The yoke walk is an old exercise and one of the most contested strongman carrying events beyond maybe the farmers walk.  The yoke carry is a great overall body and torso strength test for any athlete.  The yoke or sometimes called the super yoke carry and is a very unique and special exercise with regard […]

Location & Facility Info – CIC 2014

January 28, 2014 by ·
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The Cast Iron Classic will take place at SYNERGY Strength & Condition – #400 1222 Quebec Ave, Saskatoon, SK. View Larger Map Parking is available in the SYNERGY lot but it will get filled up quickly (and the other 1/2 of our parking lot is blocked off because of construction on the building). So you […]

WELCOME to Elanne

January 28, 2014 by ·
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A official welcome to Elanne Krainyk to the SYNERGY Admin team! A member for over a year previous, Elanne started as part of the SYNERGY team at the beginning of Jan 2014 (so many of you will have seen Elanne’s lovely face at the front desk already :)). She brings a strong work ethic and […]