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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 […]