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Celebrating 10 years of Kristin Gaynor

I cannot believe it’s been 10 years since a friend of mine suggested signing up for boot camp at Cynergy Training! Finding myself stuck in a mental and physical rut after my colligate basketball career came to an end, I was in need of a challenging team atmosphere that would get my competitive juices flowing. Although I was nervous to jump into something new, it turns out that contacting Cindy was one of the luckiest decisions I’ve made.

It is impossible to describe the immeasurable impact Cynergy has had on me, but a word that best summarizes my experience over the past 10 years is commitment.

Cindy, and the entire staff at Cynergy, has committed to creating an atmosphere and community that works. Whether focusing on setting goals (and sticking with them), nutrition, programming, competition or charity, Cynergy has proven its commitment to assist our special community with getting stronger and becoming healthier – in every sense of the words.

I cannot thank Cindy enough for her commitment over the past 10 years and I can’t wait to see what’s in store for the next 10 years!



By | 2017-10-16T09:56:52+00:00 October 16th, 2017|Categories: Community|0 Comments

WOD MONDAY 10.16.17

1 set:
20 Front Squat @ 20X1 tempo
*add 5# from last week

4 sets:
2 Shoulder Press
-All sets @ high load, but no failures @ 85%+
-reduce weight if needed to completed required reps
Rest 1 minute between sets

AMRAP 15 -All about the grip
12 DB Lunge Step Backs 50/35 (12 total steps)
9 DB Clean and Jerks
3 Bar Muscle Ups (L2 Jumping Bar Muscle Ups)

By | 2017-10-15T22:51:50+00:00 October 16th, 2017|Categories: Workout of the Day|0 Comments

Member Spotlight: Jackie Canapino

Cynergy CrossFit’s Member Spotlight for October is Jackie Canapino

What do you do for work?
I am an interior designer. I work for a commercial furniture dealer (Creative Office Pavilion). I spend my days working in AutoCAD to draw plans and specify products for offices. I am lucky enough to work from home full time helping to support our NYC team.

What would you like us to know about you and your family?
My husband, Frank, and I have been married for three years. Back in December we moved to Halifax (my hometown) where we built our house across the street from my family. We have two adorable dogs and one cat.

What is one thing that we may not know about you.
I hate to cook. Frank does all the cooking in our house. I bake, but cooking is not for me!

How long have you been CrossFitting?
It’s been just over two years since I started at QCCF, and I have been at Cynergy since December.

What time do you typically train?
5:30pm (Very much not a morning person and when I do drag myself in on the weekends, it’s not pretty)

What is your favorite lift and why?
Deadlifts and Cleans. These are the movements I feel most comfortable with.

What is your favorite WOD and why?
I don’t have a particular favorite, basically as long as there are no burpees, I’m good 🙂

What are your current CF goals?
Kipping is something that continues to elude me, I would really like to get kipping pull-ups. Double unders too 🙂

What are your current life goals?
Right now it’s getting everything wrapped up with the new house so that we can settle in and be done with construction for…I don’t know…forever?

What is your most memorable time as a CrossFitter?
I would have to say doing Murph for the first time, 2 years ago I would never have imagined ever being able to come close to completing it, let alone doing it RX.

How has CF impacted your life outside of the box?
Between doing CF and the TCL program I have gotten in the best shape of my life. I feel strong and confident which is amazing!

How would you best describe Cynergy to others?
The very best thing about Cynergy is it’s members. Everyone is so supportive and willing to cheer you on. Makes it so much easier to workout when you are surrounded by friendly faces that want you to succeed as much as you do 🙂

Any additional comments:
I have never considered myself athletic. I never was good at sticking to a workout routine. I have had countless under-used gym memberships. CrossFit is the only thing I have managed to stick with, and most of that is due to the amazing coaches at both QCCF and Cynergy (thanks for putting up with me! :)). For anyone that thinks they can’t do CrossFit, you should have met me before I started, I never thought I could either. I have come such a long way since I started, and I know that I have MANY things to improve on, but I love feeling proud of myself when I hit a new PR or when I complete a workout!

By | 2017-10-12T14:18:52+00:00 October 12th, 2017|Categories: athlete of the month, Community|0 Comments