Holiday Schedule 2018


It’s time to make plans for the holidays, but don’t forget to make time for your workouts too!!  Please see below for our holiday class schedule.

Mon, Dec 24th – OPEN GYM 8AM-11AM

Tues, Dec 25th – GYM CLOSED

Wed, Dec 26th – 8AM, 9AM, & 10AM CLASSES ONLY

Mon, Dec 31st – 8AM, 9AM, & 10AM CLASSES ONLY

Tues, Jan 1st – OPEN GYM 8AM-11AM

How To Stay Fit During Christmas


This time of year is filled with fun, family, friends, and of course food. It can get pretty crazy too and among all this busyness we tend to completely abandon what we've worked for over so many months. This is also the time of year where people seem to allow their routines of fitness and healthy eating fade into the background. Why do we do this?  I think that answer is not as hard as we might think. 

It is, of course, because of the fun, family, friends, and food, BUT what do we need to do to not get swept up in this cycle that makes our fitness and healthy eating routines fade in the first place? I mean our physical goals still exist right? 

And we still are committed to them right? Well yes of course we are, but what is it that changes during this time of year that completely dissolves once January hits and we suddenly have a new rekindling of all passion and energy to go again after our goals like nothing can stop us?

The answer doesn't matter as much as does thesolution

First what I recommend is definitely not beating yourself up when diet debauchery happens, and we know it will, or you miss a workout to keep watching a 4-hour Netflix binge because this is bound to happen and we all know it.

Instead, on the most craziest of days, when you cannot make it into the gym, carve out 20-30 minutes and get in some kind of activity that gets your heart rate up. Keep it simple. It doesn't have to be some elaborate workout. In fact, if you do a brief warmup, and then go hard for 10 minutes, that can be all the time you need to benefit yourself enough for that day.

Another recommendation is getting your workout in early in the day, if you can, before everything else you need to do. The holidays it might make our schedule nuts, but we can still find a block of time to fit in 10, 20, or maybe even 30 whole minutes a day to do something for ourselves that we will be proud we did and come January we won't have to start again from scratch.

Synergy Plank Challenge

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December means we’re planking!!!

Every year we have a 30 Day Challenge to Plank for time and in public.

2 Plank Categories To Win!

Challenge who you are and see who you will become!


1 min = 1 raffle entry Every minute you plank take one raffle ticket. Example: Plank 5 minutes you take 5 tickets.

If you’re new to Planking… TRY THIS: Day 1: 1 minute plank Day 2: 1 minute 10 second plank Day 3: 1 minute 20 second plank And so on adding at least 10 seconds every day for our entire challenge.

Planking can be on forearms or hands (with straight arms).



Post a pic of you Planking in public, at a unique location, on your Facebook or Instagram or directly on Synergy's Facebook Page. Tag “Synergy Kettlebell” and use the Hashtag #SynergyPlankChallenge so we get notified and see your pic. That’s all you need to do to be entered into our challenge raffle contest!!


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Plank more for a Synergy Strong core!!! #SynergyPlankChallenge

Melatonin: The Sleep Hormone


Few things are as beautiful as the rays of the morning sun. The first light of morning is energizing and motivating—unless you’ve been awake half the night. In this case, the morning light just means that you didn’t get enough sleep. Again.

As soon as those first rays hit your eyes, your stress begins to mount. You’re exhausted. How are you going to make it all day long on so little sleep? You feel emotional just anticipating the struggle to concentrate and stay alert—especially during the afternoon hours when the drowsiness really kicks in.

Does this describe you? If so, you are not alone. The National Sleep Foundation reports that 60% of Americans have sleep problems. That means more than half of us struggle to sleep. The reasons for sleep difficulties are many—from stress to caffeine to individual differences in body rhythms.

But whatever the cause, the bottom line is that if you suffer from insomnia or other even minor sleep issues, you need help. And one of the safest ways to get that help may be to take melatonin.

Help from a Hormone

You have probably heard of melatonin. It is a hormone produced by your brain in your pineal gland. Some of your melatonin is also produced in your gut. Mainly, melatonin helps to control your sleep and wake cycles. Normally, melatonin levels will begin to increase in the mid to late evening, stay high during the night, and then begin to decrease early in the morning. This helps you to sleep during the night and be ready to wake up in the morning.

When there are higher amounts of melatonin in your body, you feel sleepy. When the levels are lower, you feel more alert and awake. Your regular sleep and wake cycle is your own internal clock, and this clock is directly tied to how much or how little melatonin your body makes.

There are other things that affect the melatonin in our bodies. For example, as we age, our bodies produce less melatonin. Daylight plays a key role, too. When the days are shorter during the winter, the time of day that our bodies produce melatonin changes. Rather than producing melatonin during the mid to late evening hours, we may get a surge of it earlier in the day as the daylight begins fading earlier.

When the amount of melatonin or the production schedule of melatonin changes in your body, you may find yourself struggling with sleep patterns.

Without enough melatonin, you will have trouble sleeping. But even if you make enough melatonin, your internal clock may be off if the melatonin is being released at the wrong time of day. Nobody wants to get sleepy at 5:00 PM from a melatonin release! Not only is this inconvenient, but also, when the natural decrease happens several hours later (to help you wake up), you’ll be alert and ready for the day by 3:00 AM!

Fortunately, if your melatonin levels are low or simply off schedule, you can help yourself by taking a melatonin supplement. These are available without a prescription at drugstores and at health food stores. Just be sure to buy a reputable brand to ensure you get a quality product.

Doses range from 0.1 to 20 mg, depending on the reason you are taking it. Your doctor can help you choose the right dose, as well as help you determine the best time in the evening to take it. Timing is important, since the melatonin, once ingested, will run its course in your body—taking you from drowsiness to wakefulness on schedule. It’s a handy way to reset your internal clock and get the sleep you need.

JUNE WEEK 3: 6/17-6/23

MONDAY: Michelle


Strength: 3x12

KB Double Push Press 16kg, 10kg

Tough Stuff! 3R 45s/15s Active Rest

Tuck Jump Burpees

One Arm American Swings R/L 12kg, 8kg

Superman Crunches

Floor Touch Jump Squat

Alternating Seated Press 12kg, 8kg

Elevated Heel Touches

Tuesday: Amber


Cardio Bodyweight Conditioner 1: 12M

5 Black Snatch R/L 16kg,10kg

8 Inchworms

10 Squat Hold Burpees

8 Triangle Crunch R/L

50 Jump Ropes

Cardio Bodyweight Conditioner 2: 12M

5 Jumping Double Rope Slam

8 Goblet Squat / Reverse Lunge Combo 16kg,10kg

10 Ankle Tap Push Ups

8 The Matrix

50 Jump Ropes

WEDNESDAY: Christina


Workout: Tabata 8R 20s/10s

M: 16kg W: 10kg

Tabata 1: Prisoner Lunge with Rotation / Jumping Lunges

Tabata 2: Cobra Burpee /  Deadman Push Up

Tabata 3: High Knees / Fast Feet

Tabata 4: Swinging OA High Pull R/L

Tabata 5: Squat Thrust Frog Jump / Sumo Squat Pulses

Finisher: 3R 30s/10s

X Plank

Tuck Crunch




Ladders: 8-1

KB Suitcase Squats 20kg, 14kg


KB Seesaw Presses 16kg,10kg

Box Jumps

TRX Atomic Push-ups

Ladders: 1–4

Bear Crawl – LOG

Broad Jump Burpees

Pike Push Up

Tire Flips



Strength Endurance: 5M Switch Arm Every 30s

One Arm Clean  16kg, 10kg

Strength Endurance: 4M Switch Arm Halfway

Swing / High Pull / Snatch Combo 16kg, 10kg

Leg Superior: 15M AMRAP

20 Bodyweight Close Stance Squats

15 2-Hand Swings to Eye Level 32kg, 24kg

10 V-Sit Ups

5 Levitation Squats R/L



Passing the Torch Starter 3M

Agility Ladder High Knees with Med Ball Overhead Team Relay

2018 Synergy Olympic Games 23M TIME CAP

50 Luge (Mountain Climbers)

40 Ski Jumping (TRX Jump Squats)

30 Speed Skating (Goblet Curtsy Lunge)

20 Skeleton (Pushups)

10 Snowboarding (Rotational Jumps)

50 Cross-country Skiing (Switch Jumps)

40 Downhill Slalom (Tick Tocks)

30 Figure Skating (Pistol Squats 15 R/L)

20 Bobsledding (Tricep Dips)

10 Freestyle Skiing R/L (Plank Hip Dips)

June Week 2 6/11-6/16

MONDAY: Christina


Crazy 8s

Isol-8! 3-4R

8 Single Leg Box Squat R/L

8 Negative Push Ups

8 Prisoner Split Squats R/L 16kg,12kg

8 Overhead Tricep Extension 16kg, 10kg

8 Goblet Sumo Squat with Heel Raise 16kg, 12kg

8 Kettlebell Z Press R/L 16kg, 10kg

AbDomin-8! 3-4R

8 Mountain Climber Burpees

8 Switch Kicks R/L

8 Bird Dog R/L *Challenge Forearm Plank with Arm/Leg Raise

8 Tuck Jumps

8 Crunchy Frogs




Technique Practice:

3x10 Barbell Deadlifts

M: 135lbs W: 95lbs

*Increase weight at every set !

Workout: 3R 40s/10s

M: 16Kg W: 10kg

Goblet Lateral Lunges R

Windshield Wipers

Goblet Lateral Lunges L


Sumo Jacks

Alternating Donkey Kicks



WEDNESDAY: Michelle M.


Jumpstart Your Heart! 4R AFAP

10 Figure 8 Snatches R/L 16kg, 10kg

10 Tasmanian Burpee Box Jumps

10 Alternating Jackknife R/L

30 Double Unders or 60 Reg Jump Ropes

Core Dominator Finisher

Coaches Choice




Starter: 4R 30s/10s

Shuffle Up Downs

Russian Twists-NO BELL

Wall Balls

Back Attack: 16M AMRAP

4Curtis P Complex 16kg, 10kg

24 Plank Jacks

8 One Arm High Pull R/L 16kg, 12kg

24 Mountain Climbers

8 Dbl KB Deadlifts 24kg, 16kg

6 Floor Rows R/L 16kg, 10kg




KB Conditioning:

3x10 Double Outside Swings 2x24kg+, 2x16kg+

Followed by:

3x10 Double KB Half Snatch 2x12kg, 2x8kg

Conditioning: R2

20 KB Jump Squats 24kg, 16kg

30 Hanging or Dip Bar Leg Lifts

40 Sledge Slams

50 Hand 2 Hand Swings 20kg,14kg

60 KB Sumo Squats on Tire 20kg,14kg

70 Rope Slams


SATURDAY: Michelle M.


Lean Legs! R3 50s/10s

American Swings

TRX Jump Squats

Goblet Side to Side Lunges

Tire Toe Taps

Wall Sit

Jump Rope

Toned Abs! R3 30s/5s

KB Superman Crunches


Plank Dips


Workouts June 4-9

MONDAY: Michelle


CARDIO OR BUST! 4R 50s/10s

M: 16kg W: 10kg

Double Jerk

Heel Grabbers

Skull Crushers

180 Degree Burpees

Lateral Lunge w/ KB High Pull

Criss Cross Jacks




Mobility: 3R 

5 Wall Squats

10s Squat Sits

Strictly Strength!

Double KB Racked Squats

3x10 Increase Weight with Each Set

Strength Builder! 3R 

10 Goblet Walking Lungs R/L 16kg,10kg

10 Bent Over Row R/L 16kg, 10kg

10 KB Deadlifts 24kg, 20kg

10 Pull-Ups 

Finisher: 3R 20s/10s If Time

Wall Balls

Phoenix Crunchers 16kg, 10kg

Tricep Dips on KB


WEDNESDAY: Christina


Synergy HIITs The Zoo!!  4R 35s/5s

Starfish Abs

KB Cleans R/L

Crouching Tiger

KB Get Up Sit Up R/L  Beginners: no bell! 

Frog Jump Squat Thrust

KB Slingshots R/L

Alternating Donkey Kicks 

Team Relay Finisher: 5M AMRAP


High Knees


Power Skip




Warmup: 2R 

10 Ribbons

10 Dead-man Pushups

10 Thread Needle Abs R/L

Kettlebell Segment: 8R 

30s Snatch 16kg/10kg

10s Lockout

Conditioning: 16M AMRAP

M: 20kg W: 12kg

8 Cobra Burpee

10 Figure-8 to a Hold

8 Goblet Reverse Lunge w/Kick  R/L

10 TRX Atomic Push-ups

8 Box Jumps



Synergy Bodyweight Benchmark Workout


All Out Max Effort: 3M work, 1M rest

(Standards are listed)


Military Pushups

Strict Pullups



500m Row


1) Push Ups: Arms must be with elbows in, go down to a minimum of 90 degrees at elbow, feet together, knees off ground.


2) Strict Pull Ups: palms face away from you, BUT you cannot kip, swing, or sway at all! If you choose to use a band you need to add additional reps of pull-ups per color increment of assistance.

Red/Black = Add 10 reps, Green = Add 20 reps, Orange = Add 30 reps

(Next time you do this try a more challenging band and do fewer reps.)


3) Squats: Place feet just outside of hip width apart, hips MUST go parallel to knees or the rep does not count! Torso must be vertical at both the top and bottom, no bowing forward. Remember, just because you have moved down does not mean you have squatted down properly and fully.


4) Burpees: chest to floor with a jump at the top, but you do not need to perform a jumping jack or overhead clap


5) 500m Row


NOTE: Start wherever you want, but we suggest doing your weak movements first and finish with your strengths. If you fall short in one exercise category you can dominate in another and increase your rank strategy.


HOW TO ACHIEVE RANK: In order to climb a level we need to have performed all the minimum number of reps for each exercise of that level. If we meet all the minimum criteria then we have achieved that level. Then we keep working up towards the next level each time we do this workout. Once we achieve all the minimum reps of that next level, then we can start working towards the higher-level that’s next.


We will be doing this benchmark workout every 6-8 weeks.


RANKING: To achieve a rank these are the minimum reps/time to perform.

Level 5:

Squats 130

Pull Ups 40

Push Ups 100

Burpees 45

Row 1:35-1:49


Level 4:

Squats 117

Pull Ups 36

Push Ups 75

Burpees 35

Row 1:50-1:59


Level 3:

Squats 110

Pull Ups 30

Push Ups 50

Burpees 25

Row 2:00-2:20


Level 2:

Squats 75

Pull Ups 25

Push Ups 45

Burpees 20

Row 2:20-2:44


Level 1:

Squats 50

Pull Ups 15

Push Ups 35

Burpees 15

Row 2:45-3:00


SATURDAY: Michelle M.


Army Of Two!


Circuit 1: Sumo Jump Squats / American Swings

Circuit 2: Burpees / Walking Prisoner Lunges

Circuit 3: Jump Ropes / Wall Balls

Circuit 4: Mountain Climbers / Russian Twist


Let's Finish Together: R3

10 Partner Leg Throws (each partner)

10 Partner Squat and Toss

10 Partner Windshield Wipers