We offer a wide variety of training options so that members can focus on the training that they enjoy and so that we can improve your training experience:

Health & Fitness

The Health & Fitness program is the Synergy Strength CrossFit group class program. It is focused around strength training, high intensity interval training, and aerobic interval programming. This program is periodized in its focus throughout the year based on two main competitions in the Synergy Strength season – The Bridge City Beat Down (BCBD) and the CrossFit games Open. So members have two high points in the season based on the highest attendance of members in these two events (we have had the largest team in Canada for the CrossFit Open and we run the largest CrossFit event in Canada with the Synergy BCBD). The health and fitness program is the “base” program in which all members may develop and change their focus as they require depending on their interests. Members may add Olympic Weightlifting, Powerlifting or Gymnastics classes if they wish to develop a specific skill. This is an amazing opportunity and one that is specific and unique to Synergy Strength as there are very few, if any, other gyms that offer this variety in programming.

Olympic Weightlifting

The Olympic Weightlifting program is designed for two purposes, 1) programming for weightlifting based on the Saskatchewan Weightlifting season of events for those solely interested in weightlifting and 2) for those wanting to drop in to develop specific skills (snatch and clean and jerk) at a higher level. This program is open to anyone.

Powerlifting

The Powerlifting program is designed for very similar purposes as the Olympic Weightlifting program above. It is programmed based on the Saskatchewan Powerlifting Associations season of events and the program is open to those with an interest in strength development and improvement in the basic slow lifts (squat, bench, press, and deadlift). As well as being a drop in class – it too can be a sole program for those interested in only powerlifting.

Sport of CrossFit

The program for the Sport of CrossFit is very much the same as the H&F and all other drop in classes, but the main difference is that those attending these classes all have the same goals – CrossFit competition. This program is not bigger, better, and more advanced – it is simply more direct in its focus. We have a portion of our clubs membership that is interested in taking on CrossFit at a higher level of competition and this demands a more direct approach to programming and skill development. We are true believers that CrossFit is now a SPORT and like any sport there are very specific demands to its training and its approach. Our approach demands a certain level of commitment and scheduling ability to make this program work. The sport program is truly open to ANYONE as long as proper scaling and movement progressions are used. Coaches will work with those interested, but the #1 thing I look for in people joining the program is commitment. The sport program is not for everyone, but it can be if the interest and time allows it. As mentioned earlier this program is not a better or “elite” program – it is just different in its focus and long-term goals.

Synergy Kids

We are big believers that kids must be involved and see their parents be involved in physical activity of whatever format it might be. This is an opportunity for those with young kids to participate in a FUNctional, FUNdamental fitness program, while their parents have time to fit in theirs as well.

University of Saskatchewan, ICEP, Synergy Research Projects

This again is a portion of the Synergy Strength program we are more than thrilled to be a part of. Much of this is due to the tireless work of our Exercise Consultant Scotty Butcher and his focus and drive to the betterment of exercise programs and exercise research/understanding. So far Synergy has been apart of 4+ research projects in the world of high intensity interval training, CrossFit programming, and women’s perspectives on fitness and self-worth. This is something Synergy Strength has made a commitment to and is continuing to be involved in to advance the knowledge and direction of our program. Many clubs, exercise programs, and training groups do little to understand what they are doing, how they do it, if it is safe, if it is effective…at Synergy Strength we have gone above and beyond in our quest for answers and we will continue to do so as this allows the highest level of awareness and programming direction. Few things are done without purpose at Synergy Strength and we are proud of this.

With all of this said we want to make it clear that Synergy Strength’s long-term focus has and always will be to develop the best fitness training programs for all those interested in taking part in what we do. We offer a CrossFit style program that is an evidence based program, we do understand it is slightly different than other gyms and CrossFit programs available and this is intentional. We offer the biggest bang for your buck!

Programming and Periodization

We are happy to say that we are one of the only programs that offer a periodized model and a planned model of training. Periodization simply means that we break our training year (which CrossFit has as a sport) into phases of training dedicated to certain training aspects. The SPORT and HEALTH & FITNESS training yearly plan is the same, with only one deviation and that is the addition of a few other events on the SPORT models training yearly calendar. The nice thing about this style of programming, beyond the fact that it is actually thought out, is that it matters little if you train 2x/week or 7x/week, you will receive the same long-term benefits in program variety and direction. We firmly believe in constantly altering a training programs pattern and direction, but this does not mean constantly varied with no plan at all, which honestly is what we see a lot of in the fitness world and a lot in many of the other CrossFit gyms. We focus on a certain style and direction of work with every phase of training…this is intentional and required. There are certain phases of high strength work, and certain phases of high conditioning work, but the long-term goal is a safe, effective, program that increases performance faster and more efficiently than the typical group class program offered in the fitness world and at other CrossFit gyms.

Community

A community in our mind is a group of people striving towards a shared goal, which in our case is better health and fitness. Like any long-term goal there are short-term goals that need to be met and the path that everyone takes to get there is not the same. Hence the multiple offerings that Synergy has created – we offer multiple paths to achieve your goals and ambitions based on your needs and desire of increased fitness. By creating more offerings we are simply creating a well-rounded community with multiple paths and focuses to achieving the same long-term goal.

Coaching

We are passionate about fitness and all aspects of fitness. Part of being a CrossFitter is having interest in the full complement of physical modalities. It was once termed the PHYSICAL CULTURE. We provide the highest level of coaching and are investing in ensuring it is created for the long-term as well. We are continuously bringing in different coaches from different backgrounds to educate and work with our coaching team (sprint mechanics, hill running, HIIT training weightlifting, powerlifting, mental skills training, running mechanics, etc.) We find experts in all fields and bring them in to work with us to increase our knowledge base. We have an exercise consultant we work with – Scotty Butcher, who is part of our team of educators and is intimately involved in leading the research we conduct on a regular basis. We have an internal coaches education series, which ensures all coaches are kept up to date with all aspects of fitness relevant to us. We host an annual educational retreat for coaches to continue learning, we bring in guest speakers to discuss training, programming, nutrition and much more. Needless to say – we are investing in our coaches that invest in you. We believe fully in continued education and advancement of knowledge and we are walking the walk. Very few gyms invest like this in their team and in their members.

Putting it all together

At the end of it all we must now consider how to put it all together. The first and best thing to do is not to overwhelm yourself with too much thought, meaning do not try to do it all. Focus your time and energy on the things you truly enjoy. If you enjoy the strength work more than conditioning, then pick your foundational work as powerlifting and then complement it with 1-2 health and fitness workouts. If you really love weightlifting, then do the same as previously, but with the weightlifting classes. Do not view any of these additional offerings as things you MUST choose from, but think of them as offerings to enjoy your fitness fully. The times will not always work in your schedule, but do your best. Your schedule ultimately dictates what you can and can not do. Synergy has by far the largest and most varied schedule of any gym in Canada – use it to your advantage. If you are truly having trouble figuring out how to put your week together – email us and we will help you out. Long story short – choose to do what you enjoy and create a fitness path that matches your unique schedule and tastes – in the end your fitness goals will be achieved.

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