Getting Started with Cynergy CrossFit
Before you begin your training program with Cynergy, you will need to
complete the Cynergy CrossFit Foundations
classes (see below) which take you through all of the
basic movements we use in our training program, as well as, review proper form and body
Once the coach has signed off on your
abilities you are welcome to join in on the training classes any time they are
offered. See Schedule.
CrossFit is not for everyone. This is NOT a gym where you come in and do your own program. In fact, we don't even refer to our space as a gym... we call it a box.
Your workouts are written for you by certified CrossFit trainers. These programs are referred to as WODs (Workout of the Day) and they will be written on the White Board when you arrive.
Please read Our Expectations to make sure CrossFit is the right fit for you.
Cynergy CrossFit Foundation Classes
This is a 4 week (12 day) program that will provide you with the technique and skill necessary for keeping you safe while maximizing your results when you enter the group classes.
Monday* @ 7:00pm
Wednesday & Friday @ 7:30pm
*IMPORTANT: Please arrive at 7:00 PM on the first Monday. You will meet with the owner, Cynthia Brown to discuss your membership, receive your WOD logbook and t-shirt.
Week 2 & 3:
Monday, Wednesday & Friday@ 7:30pm
Monday, Wednesday & Friday @ 6:30pm
The first 3 weeks will take place outside of our normal class schedule. Week 4 you will be integrated into our scheduled class with the guidance of your trainer.
- Specific warm ups and mobility work
- The basic fundamental weight lifting movements of CrossFit
- Basic gymnastic movements
- Monostructural movements (rowing, jump rope, running loops)
- Olympic lifting
- Specific stretching
If you miss one of the days, you are required to schedule a private class with one of the trainers for $20. You cannot make up the missed day in one of the other classes.
At the completion of the Foundation classes you can start coming to any of the classes that fit your schedule.
*Your spot is not confirmed until payment has been received.
The cost includes 4 weeks of Foundations training, a WODbook for tracking your workouts, and a red Cynergy CrossFit T-shirt. (Every Friday we wear red shirts to show support for our troops! We hope you'll join us!)
The cost for Foundations is separate from the monthly membership and is not part of your membership contract.
NOTE: If the Foundations Schedule does not work for you, please contact us for one-on-one Foundations training. Cost: $250.
your first class:
Testimonials from recent grads:
Everyone [the Coaches] was instrumental in teaching and making me feel part of the group. The atmoshpere is great and I can actually say I look forward to going for the WOD's. Best fitness related decision I have ever made.
During foundations and now in the normal classes I have felt welcome. Coaches and other athletes in the box motivate and help out during WOD's making it a much better experience than any other gym. I feel prepared. It also helps to see some of the coaches at the workouts. They always go the extra distance to make sure I know what I'm doing.
I'm excited to get better, so happy I joined. I am overwhelmed by how many good people I have met...there is zero pretense, everyone is over the top in their willingness to help and encourage me and each other.
Membership & Rates
We believe that making a commitment to your fitness is crucial to your success with CrossFit, therefore, when you begin your Foundations training we require a mandatory 3-month commitment and would like to see you train at least 3 times a week.
Our membership requires that you sign up for Cynergy's Automatic Debit Payment Program.
Adult - Unlimited
Adult & Spouse - Unlimited
Adult - 3 Days a Week
Family*: Adult Rate + 30% discount for each additional family member
Teens - High School-Aged Students
First Responders / Active Military
First Responders / Active Military & Spouse
*Family: 30% discount for each additional family member - unlimited only.
For example: One parent = $185 + spouse $130 ($185 x 30%discount) + teen $73.50 ($105 x 30% discount) = $388.50
Cynergy CrossFit Kids Membership
Children ages 5-12 have a month-to-month commitment.
||Child of Member
Automatic Debit Payment
Cynergy Training utilizes ACH
(automatic payment deduction) for the membership plan. A mandatory 3 month commitment is required when you begin Foundations training. After which, your membership will continue on a monthly basis.
details & benefits:
- If you would like to opt out of the program after your 3-month commitment, you are required to submit a cancellation
request in writing 30 days in advance.
- Refunds will be provided due to permanent disability or permanent relocation. Refunds will not be given under any other circumstances.
You are doing so much more than just joining a "gym"... AND, CrossFit is not for everyone….we understand that. If you do not see yourself meeting these expectations, we recommend that you think twice about joining.
Our expectations are high and the results of our members speak for themselves. Only the truly motivated should apply. Making changes is hard but can be 'fun' in the process… we are here to help!
How you do ONE thing is how you do EVERYTHING.
This fact starts in the box (what CrossFitters refer to as a "gym") and resonates throughout your everyday life. If you work hard and dedicate your time with us to the best of your ability, you will not only make changes in your physical conditioning, but in the choices and changes you make towards living a healthier lifestyle.
Do what you can, with what you have, where you are.
Athletes (yes, we call ALL of our members athletes, so get used to it!) come into Cynergy in many different levels of fitness. Some are at a high level of fitness and others are severely deconditioned. No matter where you start, you will improve. Cynergy CrossFit is for every physical ability.
Those who want to succeed will find a way, those who do not will find an excuse.
CrossFit is hard work and can be a bit intimidating at times, but you will be AMAZED at what you will accomplish if you just start. Excuses keep you where you are. Step a bit outside the comfort zone and join us!