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POWER: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 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 6×6 @ 72% B. Bench press 6×6 @72% C. Deadlift 6×5 @ 72% TUES March 11/14 REST DAY […]

MOBILITY: Mar 10-16, 2014.

March 9, 2014 by ·

MON March 10/14 FOCUS – Hips and Glutes TUES March 11/14 FOCUS – Thoracic Spine WED March 12/14 FOCUS – Squat mobility THURS March 13/14 FOCUS – Shoulder mobility FRI March 14/14 FOCUS – Hips/Ankle mobility

STRONGMAN: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 – wk 2of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 7×1 – build lightly B. Deadlift 6×2 – build to a heavy set of 2 […]

GYMN: Mar 10-16, 2014.

March 9, 2014 by ·

– this is a repeat of last week as you need to build off of your times and numbers from last week.  This will occur for 3 weeks and then we will adjust the program lightly.  I want everyone to see consistent improvement on skills and strength in the volume work and add accumulated practice […]

“the first gym I walked into and never felt judged.” – Jennifer Hussey.

March 6, 2014 by ·
hussey portrait

Jennifer (AKA Hussey) came to SYNERGY to lose weight. Not only did she do that, but she gained confidence, and a new lifestyle. Watch Hussey tell her story of how SYNERGY was the first gym she walked into and never felt judged, and how it helped her get over a weightloss plateau and gained a […]