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REMINDER: Gym closed Monday for Remembrance Day

November 6, 2013 by ·
rememberancedaybanner

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 […]