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REMINDER: Gym closed Monday for Remembrance Day

November 6, 2013 by ·
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Just a quick reminder that we will be closed Monday November 11, 2013 for Remembrance Day. On the 11th hour of the 11th day of the 11th month, Canadians are asked to pause in memory of the thousands of men and women who sacrificed their lives in military service. Please Remember.

AllowMeMeals.ca recipes – TRIPLE MEAT EGG CUP

November 6, 2013 by ·
triple meat

Ingredients 2 slices prosciutto 2 slice ham 2 strips bacon 2 medium eggs Dash of pepper Dash of oregano Dash of paprika 1. Preheat oven to 375F. Line a baking sheet with parchment paper. Bake bacon slices for 15 minutes until just under cooked. You still want flexibility in the bacon to wrap around the […]

BRING-A-FRIEND DAY

November 4, 2013 by ·

Come check out SYNERGY! Anyone can come down to the gym this day for a FREE workout. Come to any class all day FRIDAY NOVEMBER 22, 2013 – classes run on the hour from 6am-8pm. You can come with a friend that already comes to SYNERGY or just come by yourself to check it out. […]

POWER: Nov 04-10, 2013.

November 3, 2013 by ·

  MON November 04/13 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. LLT Back squats 10×2 @ 66% B. Paused squats 3 x3 @ 66% C. Bench press 5×6 @ 65%, 1x […]

ENDUR: Nov04-10, 2013.

November 3, 2013 by ·

  MON November 04/13 WARM-UP Warm-up – coaches pick WOD A. Complete; – 4-6 push press – 8-10 ring rows – Row 200 or 250m Every 5 min x 6 rounds TUES November 05//13 REST DAY WED November 06/13 WARM-UP Warm-up – coaches pick WOD A. Back squats 5 x 5 –at heavy load B. 30sec gym […]

GYMN: Nov 04-10, 2013.

November 3, 2013 by ·

  TUES November 05/13 WARM-UP Gymnastics warm-up WOD A. Kip swings on rings x 20 B. Kip swings on rings with hips to ring x 10 C. Strict MU’s spotted x 5 D. Small kipping (controlled) MU’s spotted if necessary E. MU’s on rings – practice for 10 minutes.  (Scale to spotted MU’s, or kipping […]

OLY: Nov 04-10, 2013.

November 3, 2013 by ·

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON November 04/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80% x 2, 85% 2×1, 90% 2×1, 95%x1 B. Clean and Jerk 65-70-80-85%x2+1, 90% 2×1+1, 90-95% 1×1 C. Snatch […]

H&F: Nov 04-10, 2013.

November 3, 2013 by ·

 NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum […]

first day FRAN (First day in NEW LOCATION)

October 31, 2013 by ·

We will be open in the new location @ 1222 Quebec Ave Monday December 9, 2013!!! What better way to kick off our new space, than doing none other than the workout “FRAN” as the inaugural WOD in our brand new facility! We invite ALL CrossFitters (not just members of SYNERGY) to come take in […]

MONSTER LIFT-OFF

October 28, 2013 by ·
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True to tradition, we will be doing the MONSTER LIFT OFF again this year on Wednesday December 31, 2014. This is always a fun day for everyone to come and find their max lifts on this big test day going into the next year. Along with all our members, we are also invited those from […]