Skill: Bar Muscle Ups
Jumping to Hollow
Box to Bar
Bar Muscle Up

Min 1: 50 Double Unders (L2 35 Double Unders), (L3 50 Fast Singles)
Min 2: 5 Burpees + 5 Thrusters 43/35
Min 3: 5/3 Bar Muscle Ups

10:20 x 8
L-Sit on Pull Up Bar

By | 2017-12-03T19:49:28+00:00 December 6th, 2017|Categories: Workout of the Day|0 Comments


1 BTN Split Jerk-
-moderate build, more technique oriented
-start with an empty BB

Every 90 seconds x 6
3 DL
2 Hang Power Clean
1 Push Jerk
*Build to a tough complex

5 rounds for time:
12 Deadlift (155/105) (L2 135/95), (L3 95/65)
9 Hang Power Clean
6 Push Jerk

By | 2017-12-03T19:54:57+00:00 December 5th, 2017|Categories: Workout of the Day|0 Comments

WOD MONDAY 12.4.17

12 Minutes:
4 Back Squat @ 20X1 tempo -quickly build to a heavy 4
Then, drop to 80% and use in the following

Min 1: 4 Back Squats @ 20X1 tempo (taken from rack)
Min 2: AMRAP UB Strict HSPU (work with up to 3 mats for or add a deficit if applicable)
Min 3: AMRAP DH Pull Ups (L2-Eccentric Pull Ups), (L3 Rack Assisted)

AMRAP 5 at High Effort
5 DB Push Ups
3 DB Squat Cleans
1 DB Thruster
*Choose a weight that allows you to keep your hands on the DB

By | 2017-12-03T19:54:13+00:00 December 4th, 2017|Categories: Workout of the Day|0 Comments

TCL Personalized Nutrition Success Story: Christina DiPrete


Congratulations to Christina for her amazing 6-month transformation! Her unrelentless dedication and consistent efforts have been unwavering throughout her journey and it shows!  Her physical results are incredible, but even more impressive is in the way she shows up in the world.  She is stronger, faster and more confident in herself and her abilities!  She is unstoppable and I cannot wait to see what she will conquer next!  BRAVO Christina!  So much fun to work with you!

Physical Transformation:

  • Weight lost: 30 pounds
  • Body fat lost: 15.8%
  • Muscle gained: 7.5%
  • Waist: 7.5 inches lost
  • Chest: 4 inches lost
  • Hips: 6 inches lost

What was your expectation prior to starting the program?

Before I started this program 24 weeks ago, my expectation was to lose weight. I was frustrated I was putting in so much time training, but my body didn’t mirror the work I was putting in physically. I knew it had to be what I was eating.

Did we meet your expectations?

Yes!  Cindy has been extremely supportive. I have lost weight and my performance (training) has improved dramatically. The changes I’ve made in the past 24 weeks are mind blowing. The key was/is I was ready to make the necessary change in my life. It started with my nutrition. It was a domino effect from there. The nutrition improved my physical and emotional well being. For that I’m extremely grateful.

What are some of the most powerful lessons you are walking away with?

I need to be aware of everything I’m eating. Just because I work out does not mean I can eat whatever I want. The better your nutrition is, the better your performance will be in addition to looking and feeling good.

What is your greatest accomplishment?

I’ve had countless PRs over the past 6 months. In addition, I’ve competing in two CrossFit Competitions for the first time in the past 3 months. The most recent competition my partner and I came in second place (novice division).

During the first 12 weeks, I lost 26 pounds. At the end of 24 weeks I’ve lost a total of 29 pounds.
Most importantly, my mind and body has transformed. I’ve gone down 2 sizes, I’ve trimmed down, I’m more defined, my relationships with people are better. I’m more confident. Overall, I’m more happy than I was 24 weeks ago when I started this program. I feel like a different person. I’m extremely grateful.

For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-12-03T15:45:26+00:00 December 3rd, 2017|Categories: Nutrition, The Cynergistic Life|0 Comments

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|0 Comments