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Why we <3 SYNERGY

October 7, 2013 by ·

A while back we cornered some of our members and asked them to tell us their story and it all came down to the question – Why do they

ENDUR: Oct 07-13, 2013.

October 6, 2013 by ·

  MON October 07/13 WARM-UP Warm-up – coaches pick WOD A. 5meter sprint starts from standing x 10-15 – rest as needed B. In 75 sec complete; – 6-8 DB Deadlifts – 6-8 DB swings (awkward) – Sprint the remainder of 75sec Every 5 min x 6 rounds – keep back tight on the DB swings […]

OLY: Oct 7-13, 2013.

October 6, 2013 by ·

  MON October 07/13 – Prep 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 2 – sets across B. Power clean 5 x 2 – build C. Push Jerk 4 x 2 D. Back squats 5 x 5 – sets across TUES October 08/13 – Prep 1, Week 4 […]

H&F: Oct 07-13, 2013.

October 6, 2013 by ·

  MON October 07/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Back Squat 1×10, 1×8, 1×6, 4 x 5 – 20 minutes B. In 30sec complete; – 3-5 back squats […]

POWER: Oct 7-13, 2013.

October 6, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON October 07/13 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, […]