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BRING-A-FRIEND DAY

January 13, 2014 by ·

FREE workout for ANYONE wanting to check out SYNERGY! Every Sat & Sun in Jan (excluding Jan 25) Come to any class all day SUNDAY JANUARY 19, 2013 – classes run 9am, 10am, 11am, 12pm. You can come with a friend that already comes to SYNERGY or just come by yourself to check it out. […]

BRING-A-FRIEND DAY

January 13, 2014 by ·

FREE workout for ANYONE wanting to check out SYNERGY! Every Sat & Sun in Jan (excluding Jan 25) Come to any class all day SATURDAY JANUARY 18, 2013 – classes run 9am, 10am, 11am, 12pm. You can come with a friend that already comes to SYNERGY or just come by yourself to check it out. […]

OLY: Jan 13-19, 2014.

January 12, 2014 by ·

  MON January 13/13 – Comp 1, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk 65-70-75-80%x2, 4(87.5%x2) B. Power snatch 60-65%x2, 6(70%x1) C. Clean pulls 5(90%x3) D. Front squat 70-75%x3, 80%x3,85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1 (add 1-2kg all the way throughout) E. Press + jerk 4×4+2 TUES January […]

POWER – Jan 13-19, 2013.

January 12, 2014 by ·

  MON January 13/14 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 – build to a single at 92.5% then, 4×2 @ 85% B. Bench Press – build to a single […]

MOBILITY: Jan 13-19, 2013.

January 12, 2014 by ·

  MON January 13/13 FOCUS – Hip flexor/Gluts- hip extension and hip capsule, external and internal rotation of the hip TUES January 14/13 FOCUS – Thoracic Spine- mobilize and gain extension from the bottom of the ribcage to the base of the neck and the top of the scapula WED January 15/13 FOCUS – Squat mobility- thoracic spine […]