Good Luck on your 2200 mile retirement hike!

Cynergy CrossFit — functional fitness preparation

for a 2200 mile hike on the Appalachian Trail — for a retired couple!

Wishing Don and Jan Orcutt all the best as they embark upon their incredible journey! Here is their story……

Janeen and I will start February 20 from Springer Mountain Georgia and our objective is to complete a thru hike of the 2200 mile Appalachian Trail and summit Mount Katahdin in Maine. . While many finish in 5 or 6 months our objective is to experience everything the trail offers and to simply, complete the Trail. We figure, the day we finish, we will know how long it took us. We know we will be on trail 5-6 days a week and hiking at 80 – 100 mile weeks. We do know we need to get through the White Mountains and Maine before Autumn  weather makes it to risky for us.  The trail spans 14 States and takes about 500,000,000 steps but we are not planning on counting them! The total amount of elevation and descent we will have to cover is the equivalent of climbing Mt. Everest, 16 times. Sounds amazing! 

When we finally allowed our thoughts and dreams of hiking the Appalachian Trail to take life and direction it was only natural that we turned to our background in Crossfit, our experience at Cynergy and our Coach and friend, Cindy Brown.

Our plan is to use many of the Crossfit skills we have absorbed over the years and by that we don’t mean we will be doing double-unders on the trail, handstand pushups on summits or chest-to-branches along the way.  Instead the skills we will rely on are the far more important ones we have learned at CCF. They are persistence, patience, positivity and pacing.

We could have prepared for our AT thru hike in many ways but the reason we engaged with Cindy is we knew what Crossfit fostered most in us is what we describe as “mental toughness”.   Those who know us can attest we are not the most coordinated, graceful or gifted of athletes but one thing  CCF helped us develop is persistence trying something that was hard or which terrified us. Crossfit pushed both of us to attempt things so ridiculously far from our “comfort zone” and to attempt it with confidence and humor.  Crossfit also taught us to be patient. Nothing came “natural” for us. But with persistence and patience we reveled in doing things we never imagined.  Yes, I still remember the first day my chest  did….hit…the…bar  AND the day I actually got to record a real, for the record, Fran time.  Janeen just recently retired and on her last day she took the photo she had on her desk of  her 205 lb PR Deadlift! She kept it there not only to  show her students what persistence and patience can accomplish but to show than that when you try, you can achieve.

Positivity and Pacing are at the very core of long distance hiking and they are skills we learned and trained in at Crossfit. The biggest threats to a long trail hiker is not bears or injuries rather it succumbing to negativity, dealing with the daily struggles and pain. Crossfit loves the slogan “Embrace the Suck!”  while the refrain of the Appalachian Trail hiker is similar , “No Pain, No Maine!”

Pacing will be critical to the success of our hike.  Start out to fast and risk injury and burnout, get lulled into resting or excuses to stop and fail to get to New Hampshire and Maine before winter sends us home. I never climb up a long trail when I don’t hear Cindy’s voice in my ear. I first heard it on what I recall as  “the day of 150 Wall Balls”.  While I hugged my wall ball gassed, whining and defeated against I heard,  “take 3 breaths and go, you won’t feel any better after 5, find your pace and go!”. Every long climb I have hiked since that day  I  take 3 breaths, find my pace, and go! 

When we first came to CCF both Janeen and I  remember, most of all, the experience of being around positive people. We were NOT athletes or fitness fans in any way. But the positivity of the people we met was infectious. All different people trying to change their lives in all different positive ways willing to try new things. The list of “firsts” we have tried because of Crossfit is endless!!!!  And on February 20, 2018, atop the summit of Springer Mountain, Georgia we will add yet one more, first.

We hope all of you follow us and cheer us on as we take on this “wickedlonghike”. We are proud to be affiliated with Team Fox for Parkinson’s Research and certainly invite you to consider supporting the efforts of the Michael J. Fox Foundation by donating at where you will find us by searching “wickedlonghike’

We also will be vlogging our hike on YouTube and updating regularly on Facebook, both at “wickedlonghike”

Fondly, Don and Janeen Orcutt

 Trailnames –  “Plodalong and Grandma Shortie”

Photos from their training sessions at the lake house!  Functional fitness does not have to take place in the gym!
By | 2018-02-18T14:23:36+00:00 February 18th, 2018|Categories: Community|Tags: , |0 Comments

Celebrating 10 Years of Jen Tully

It’s hard to believe it’s been 10 whole years since I first stepped into the Cynergy parking lot for my first Boot Camp; to think that my kids were just 1 1/2, 4, and 6! While on one hand these past 10 years have flown by, on the other hand I can’t imagine my life without Cynergy.

I often think back to the day that I called Cindy to inquire about the program. I was just calling to get info, not necessarily to join! I had every excuse in the book as to why I could never fit it into my busy schedule… but for every excuse, Cindy had an answer. She had quite the ability to motivate me even before I started. It just so happened that they had a class starting the following day, at 5:00 a.m. What could I possibly have for an excuse at that time? That was the beginning of my fitness journey.

After a few months of Boot Camp, although hesitant to join CrossFit, I made the move “inside.” If it wasn’t for Keith’s belief in me and his driving force, I wouldn’t have believed in myself and I most likely would have gone back to joining a global gym and just not showing up, as nobody would notice or check in.

From there, I joined the 5 a.m. CrossFit group which now consists of some of my best friends (one being my husband!). Over the last ten years, I can say that for the most part, I have trained consistently with the same group of people. I can say that if a day or two goes by that I am not there, I’ll be sure to get concerning texts and/or phone calls checking in to see why I wasn’t there and making sure I’ll be in tomorrow. The atmosphere is what always kept me coming back and will always keep me there.

Looking back over the last ten years, it really is amazing to think about how much I’ve accomplished. I’m a totally different person than I was in 2007. I’ve run half marathons, competed in numerous sprint triathlons (even with a phobia of swimming), and participated in many CrossFit competitions. The thought of me competing in ANYTHING before Cynergy would be unfathomable and crazy. Ten years ago, I would literally twist my ankle just running down my driveway.

Aside from my progress with fitness over the last decade, I have also accomplished attainment of my Level 1 CrossFit Certification and CrossFit Kids Certification. Again, thinking back to ten years ago, I would never imagine myself to be where I am today, being on the other end, the motivator. I find myself so fortunate to be in this role. I take great pride in coaching some pretty amazing kids and I can’t imagine not having this opportunity. I also love being on the other end of the Boot Camp spectrum, coaching people who are starting where I once was just ten short years ago!

Congratulations to Cindy and Keith for 10 years STRONG! Thank you for everything you have done for me and my family. I am forever grateful! <3 🙂

By | 2017-12-03T19:43:14+00:00 December 10th, 2017|Categories: Community|Comments Off on Celebrating 10 Years of Jen Tully

Celebrating 10 Years of Dianne Shanahan

Cynergy CrossFit has been my home away from home for the last 10 years and I can’t imagine my life without it.

When I think of Cynergy and what it means to me the first word that comes to my mind is family. If you know me, you know family is one of my most important values and this extended family that Cindy and Keith have created is truly amazing. I think back through the years of all the people who have walked through Cynergy’s doors – some who still remain and some whom I often wonder about – the numbers are staggering. The relationships that have formed from this family are many and to witness those relationships grow through marriages and now babies is what makes Cynergy what it is. It always impresses me when I’m either coaching or participating in a wod at the amount of families working out together – husband and wife, sisters, brothers, partners, mothers and fathers alongside their kids. It always leaves me with a warm, fuzzy feeling.

I am so fortunate to have met Cindy almost 20 years ago. Thank you for letting me be a part of your family and watch your children grow, and allowing me to spend the last 10 years watching you and Cynergy CrossFit transform the lives of so many.

Looking forward to the next 10!

By | 2017-11-22T22:57:11+00:00 December 3rd, 2017|Categories: Community|Comments Off on Celebrating 10 Years of Dianne Shanahan

Member Spotlight: Kelly Woerdeman

Congratulations to Kelly Woerdeman, Cynergy CrossFit’s Spotlight Member!

What do you do for work?
I am an independent financial planner and Army Reserve Instructor. I love both of these jobs and look forward doing them each day.

What would you like us to know about you and your family?
My wife Michelle and I live in Hanson with our Daughter, Elizabeth (7) Son, Jack (4), our Dog, Patton and Cat, Joey

What is one thing that we may not know about you.
This is my rookie year at Cynergy so there are lots of things. Let’s go with I’ve been in the Army for over 19 years, 2 activations, 1 Iraq deployment, and I am very close to retirement.

How long have you been CrossFitting?
I am 3 months in now.

What time do you typically train?
All over the map…5am, 6am, 9am 4pm

What is your favorite lift and why?
Thrusters…It seems to me like everything is working at once with that lift.

What is your favorite WOD and why?
Anything involving running….I have a distance running background.

What are your current CF goals?
I am struggling with double unders and HSPU’s. I am working to fix that currently. Also I am looking forward to the “Murph” I would like to perform well during that WOD.

What are your current life goals?
So much going on here… Continue spending as much time as possible with my wife and kids. Looking forward to retiring from the military and would love to start coaching my kids in their sports. Would like to teach some college courses in basic finance.

What is your most memorable time as a CrossFitter?
I would say my first few days at Cynergy was the most memorable. Everyone was very welcoming and awesome
and I knew I made a great decision to join up.

How has CF impacted your life outside of the box?
My energy level has gone through roof!

How would you best describe Cynergy to others?
The members are awesome. You show up, the workouts are pre-planned so you don’t have to think about it. You don’t need to wait for gym equipment to get freed up. You end up pushing yourself beyond what you would do on your own at the gym. It is also very close to my military training as far as instructor led group training.

Any additional comments:
Instead of making excuses on why I can’t go to the gym, I now have the discipline and motivation to make it in as many days as possible. I have a lot to learn and a long way to go but I am certain I found the place to do it. Thank you to all the coaches and members for everything so far. Let’s get some!

By | 2017-11-28T07:14:13+00:00 December 1st, 2017|Categories: athlete of the month, Community|Comments Off on Member Spotlight: Kelly Woerdeman

Celebrating 10 Years of Jennie T

Right before my 30th birthday I received an email about a boot camp in Hanson. That’s all I wanted for my birthday! Getting somewhere at 6 am seemed like a pipe dream with little babies at home. I found a babysitter who would come at 5:45every morning and I signed up! I spent 600 dollars total on that 4 week boot camp just in childcare! I had the time of my life! The feeling of accomplishment that I discovered during those 4 weeks was exactly what I needed. I cried at the end of the 4 weeks, thinking it was over. Well, it wasn’t over! It has been TEN YEARS and boot camp in a parking lot has turned into CrossFit in a huge BOX. I am so honored to have been able to watch Cindy turn this idea into a beautiful community over the years!
I turned 40 this year and celebrated by spending the day competing in a Crossfit competition with my amazing Cynergyfamily! I spend my 30’s doing Crossfit and I intend to make my 40’s even better! Hitting my goals and pushing myself to improve my fitness every day! So many times I almost let go, it is so easy to let less important things become priorities. Cynergy got me into my best shape of my life when I was 31-35, I lost that and I am working hard to surpass that now in my 40’s!
Over the past decade Cynergy CrossFit has provided me with the strength and confidence to face life head on! The level of dedication and inspiration that Cindy and the entire Cynergy coaching team bring to this community is amazing! I can’t wait to celebrate 20 years with Cynergy, we will get there together as one fit family ONE PR at a time!

By | 2017-11-22T22:58:02+00:00 November 26th, 2017|Categories: Community|Comments Off on Celebrating 10 Years of Jennie T