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POWER: Oct 28-Nov03, 2013.

October 28, 2013 by ·

  MON October 28/13 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 followed by – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band […]

H&F: Oct28-Nov03, 2013.

October 27, 2013 by ·

  MON October 28/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Row technique in groups – 20-30 pulls each WOD –  A. “Synergy Christine” – Row 500m – 8 deadlifts @ 155/225# – 20 box jumps @ 18/24” Every 6 minutes x 4 rounds Record – combined […]

GYMN: Oct 28-Nov 03, 2013

October 27, 2013 by ·

  MON October 28/13 REST DAY TUES October 29/13 WARM-UP Gymnastics warm-up WOD A. HS roll-outs in partners or large group x 10-15 each B. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work C1. HSPU – 50 total in sets of 5 C2. Pull-ups – […]

ENDUR: Oct28-Nov03, 2013

October 27, 2013 by ·

  MON October 28/13 WARM-UP Warm-up – coaches pick WOD A. Chipper – complete the following in order; – 15 KB goblet squats – 15 KB swings (full) – 15 Burpees – 15 DB push press – 15 DB deadlift @ same load as push press – 15 ring rows Rest 2 minutes AMRAP in 35 […]

OLY: Oct28 – Nov03, 2013.

October 27, 2013 by ·

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON October 28/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80-85%x2, 90%x1, 80-85%x2, 90%x1 B. Clean and Jerk 60-65-70-80-85%x2+1, 90%x1+1, 80-85%x2+1, 90%x1+1 C. Snatch pulls 95% 4 x 2 […]

Christmas Potluck Gala

October 23, 2013 by ·
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JOIN US on Sunday December 15, 2013 for the our annual Christmas Party. We will be doing a Christmas Potluck Gala this year in our brand new facility. Here are the details: WHAT: Annual SYNERGY Christmas Party. This is a completely FREE event to get our community together outside of workout time. Get dressed up […]

AllowMeMeals.ca recipes – BLUEBERRY AVOCADO SALSA

October 23, 2013 by ·
blueberry salsa

Ingredients 1 1/2 cups fresh tomatoes, quartered 2 cups fresh blueberries 2 Tbs lime juice + extra for drizzling onto avocados 1/2 cup fresh cilantro 1 tsp sea salt 1 ripe avocado, cut into small chunks 1 Tbs chopped jalepeno pepper (optional) 1. Pulse all ingredients a few times in a food processor. Add a […]

H&F: Oct 21-27, 2013.

October 20, 2013 by ·
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  MON October 21/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Push press tech with light BB. WOD –  A. Push press 1 x 12, 1×10, 1×8, 4 x 4-6 B. In 45sec complete; – 4-6 push press @ lighter load than a. – Sledgehammer swings for […]

GYMN: Oct 21-27, 2013.

October 20, 2013 by ·

  MON October 21/13 REST DAY TUES October 22/13 WARM-UP Gymnastics warm-up WOD A. Handstand wall hold for 60 sec B. One armed HS holds – practice this only if you have the above 60sec hold completed, otherwise practice kick-up to additional 60sec holds (max of 4) C. HS wall runs – this can only […]

OLY: Oct 21-27, 2013.

October 20, 2013 by ·

  MON October 21/13 – Prep 1, Week 6 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 8 x 2 – build loads B. Clean complex – deadlift, hang clean, clean deadlift with pause at knee (3sec) 6 x 1+1+1 – build loads C. Behind the neck snatch grip push press 3 x […]