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MOBILITY: Dec 09-15, 2013.

December 8, 2013 by ·

Thats right MOBILITY is new to Synergy Strength. We will be offering classes everyday of the week – the schedule is; Monday – 5:00pm, Tuesday 5:00pm, Wednesday – 9:00am, Thursday – 5:00pm, Friday – 9:00am We are creating a mobility program that will provide the most effect and efficient way to improve your flexibility. This program will also enhance […]

H&F: Dec 09-15, 2013.

December 8, 2013 by ·
strongman area

First Day in the new facility on Monday – boy am I excited to you all to get in and enjoy the new workout areas. We have been working on this new location for much longer than most know.  Check out a couple of the great photos of the new space; – Great Panoramic of […]

OLY: Dec 09-15, 2013.

December 8, 2013 by ·
oly platforms

This is the first week int eh new facility and you will be using your new platform.  I look forward to a great week of lifting and a great week of settling in to the new space with you all. MON December 09/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM […]

POWER: Dec 09-15, 2013.

December 8, 2013 by ·

  MON December 09/13 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. Back squats 3×2 85%, 3×1 @ 90% B. Bench Press 1×3 @85%, 2×2 @ 90%, 2×3 @ 85% C. Lower […]

GYMN: Dec 02-08, 2013.

December 3, 2013 by ·

  TUES December 03/13 WARM-UP Gymnastics warm-up WOD A. Kipping butterfly pull-ups practice – 10-15 minutes, basic progressions (practice the first few steps) B. One armed push-ups – 20 minutes (scale to bar as a normal push-up) – continue at the progression you used last day – there are a few bars on Carm to […]

H&F: Dec 02-08, 2013.

December 1, 2013 by ·

It will be abit of a strange week this week as w moved nearly the entire gym to the new location this weekend and there is only plates, bars, and sleds a the location, so some interesting programming will happen this week – enjoy the variety. MON December 02/13 WARM-UP – walking – on toes, on heels, toes […]

POWER: Dec 02-08, 2013.

December 1, 2013 by ·

  MON December 02/13 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. Back squats 3×3 82.5%, 2×2 87.5 % B. Bench Press 1×3 @85%, 1×2 @ 90%, 2×4 @ 82.5% C. Pull-ups […]

OLY: Dec 02-08, 2013.

December 1, 2013 by ·

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) This weeks programming will be a bit off, as most of the gym is cleared out due to the move to the […]

GYMN: Nov 25-Dec 01, 2013.

November 25, 2013 by ·

  TUES November 26/13 WARM-UP Gymnastics warm-up WOD A. One armed push-ups – 20 minutes (scale to bar as a normal push-up) – lets see where everyone is at. B. Kip swings on rings x 20 C. Kip swings on rings with hips to ring x 10 D. Strict MU’s spotted x 5 E. Small kipping […]

ENDUR: Nov 25-Dec 01, 2013.

November 25, 2013 by ·

  MON November 25/13 WARM-UP Warm-up – coaches pick WOD  A. Airdyne sprints 20sec on 20sec off – Every 3 min @ 60-70-80-90% B. Complete; – 8 KB goblet squat – 12 KBS – Row 250 meters @ max effort Every 5 min x 5 rounds TUES November 26/13 REST DAY WED November 27/13 WARM-UP Warm-up […]