The CAST IRON CLASSIC (CIC) registration is open Monday November 16th, 2015.  Head over to www.castironclassic.com to register your team of 4 (2 men and 2 women). What is the CIC? It is the fastest, meanest, most fun team competition on the prairies.  Modelled after the GRID LEAGUE – this comp is full of short and fast […]

The CAST IRON CLASSIC (CIC) registration is open Monday November 16th, 2015.  Head over to www.castironclassic.com to register your team of 4 (2 men and 2 women). What is the CIC? It is the fastest, meanest, most fun team competition on the prairies.  Modelled after the GRID LEAGUE – this comp is full of short and fast […]

The CAST IRON CLASSIC (CIC) registration is open Monday November 16th, 2015.  Head over to www.castironclassic.com to register your team of 4 (2 men and 2 women). What is the CIC? It is the fastest, meanest, most fun team competition on the prairies.  Modelled after the GRID LEAGUE – this comp is full of short […]

CrossFit Update Show on Lift-Off (from last week) Aging, Performance and Health – Lon Kilgore.  An article form the CrossFit Journal. “S.O.B.” MON  November 09/15 SOB – Cycle 08 WOD – All Levels Test Day 5 of 7 A.  “Fran” – benchmark 21-15-9 for time of; – 65/95# thrusters – Pull-ups **Scale loads and pull-ups […]

Saturday November 07 is Synergy Strength SOUTH EAST’s official grand opening. Synergy Central will be closed and we will all head over to Synergy SOUTH EAST for a WOD (read more HERE)   Sunday November 08 – we will be taking part int he CROSSFIT LIFT-OFF.  You can choose to max out your snatch and […]

We will be taking part in this years CF LIFT-OFF  – check it out HERE.  We will be completing it all on Saturday November 08, 2015.  You do not need to do anything special, just show up to regular group class and we will be completing the Lift-Off workouts. Its a max snatch, max clean […]

“S.O.B.” Mon October 19/15 SOB – Cycle 04 WOD – Level 2+3 – Fitness & Sport A. Snatch 4(82.5%x2) B. Clean and jerk 4(82.5%x2) >>>In Class A. Back squats 50%xreps B. “The Piz” AMRAP in 13min – 13 DB Push press @ 35/50# – 13 lateral box jumps overs 18/24” – 13 T2B Level 1 […]

Now available on I-tunes (HERE) “S.O.B.” Mon October 12/15 SOB – Cycle 03 WOD – STAT HOLIDAY FITNESS TEST OPEN WOD 15.5 – Row (Calories) – Thrusters (65/95# 27-21-15-9 for time CLASS TIMES OF 10AM, 11AM, 12PM – come test your fitness with us.  Open to anyone with CrossFit experience, this is a FREE class.  TUES […]

Now available on I-tunes (HERE) “S.O.B.” Mon October 05/15 SOB – Cycle 02 WOD – Level 2-3 – Sport + Fitness A. Strict HSPU’s – one strict rep every 30sec @ difficult scaling x 10 reps B. Clean to thruster + jerk EMOM – 2+1 x 10 rounds **build load to challenging load and maintain […]