We Live To Help Train You

CrossFit 954 is a community of like-minded individuals, of all ages, fitness levels and backgrounds who’ve committed to making our  health, fitness and optimal well-being a priority. Our focus is to inspire transformation (not a quick fix), have fun, live outside our ‘comfort zone’, and achieve our greatest physical potential.

Shondelle Solomon-Miles, opened the doors of Synerg!ze in the fall of 2006. After having spent 8 years working in traditional gym settings, Shondelle was motivated to create an environment where client results mattered more than monthly sales quotas. Shondelle wanted to provide an affordable alternative to one-on-one personal training.

When Synergize initially opened in September 2006 it offered small group personal training and nutritional coaching, and catered primarily to individuals wanting to lose weight. At that time workouts consisted primarily of functional and bodyweight training performed in a 4-6 station circuit format. After Shondelle was introduced to CrossFit in the summer of 2009, she slowly began implementing its methodology into the Synergize workouts. By January of 2010 Synerg!ze used exclusively CrossFit programming, and officially became a CrossFit affiliate in April 2011 operating under the name CrossFit 954.

At CrossFit 954 you will not find rows of ellipticals, treadmills and nautilus machines. Instead you will find rowers, pull-up bars, kettlebells, barbells, medicine balls and open space for squatting, running, jumping, climbing, lifting and throwing – moving your body the way it is meant to be moved-functionally. This means that your workouts will include exercises that mimic movements performed in day-to-day life or sport.

Our workout changes every day (WOD = workout of the day) This means that you will never get bored. With our constantly varied programming it is rare that you’ll do the same workout more than twice in a year! At CrossFit 954 you will never have to wonder if your doing the right exercise, lifting the right weight or working hard enough, because our coaches

will guide, instruct and push you to YOUR limits at each and every workout. Whether you’re a complete couch potato, or you were (or are) an elite athlete, you will be challenged by a CrossFit 954 workout. All exercises can be modified to accommodate your YOUR fitness level and you’ll never have to wonder if you’re making progress.

Our fitness programming aims to improve your capacity in ten recognized fitness domains  Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and accuracy. The result is that you will become fitter, healthier and more ‘BAD ASS’ than you’ve ever been before! If you share similar goals, we look forward to welcoming you to our family.

Shondelle Solomon, Owner & Head Coach

CrossFit L-3 Coach



Shondelle Solomon-Miles
Shondelle Solomon-MilesHead Coach & Owner | L3 CF Coach
Christine Bagiotti
Christine BagiottiCoach | L2 CF Coach
Mike Jackson
Mike JacksonCoach | L1 CF Coach


In 100 words:  “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~ CrossFit Founder, Greg Glassman

In simpler terms CrossFit is a training methodology that incorporate three components: High intensity (work hard relative to YOUR fitness level), Constantly varied (workouts that are always changing so you don’t get bored or hit a plateau), Functional Movement (moving your body as it was naturally created to move).

No. However, If your introduction to CrossFit was watching the CrossFit Games on ESPN or an isolated CrossFit class, then I totally GET why you may think that CrossFit is only for the super fit! I used to think that as well. However, nothing could be further from the truth. In fact, I would guess that more than 90% of CrossFitters are NOT fit when they start, which is WHY they start (go figure). What you see on TV is the end result, NOT the beginning. Most of my clients are stay at home mpms, working professionals, or retired (my oldest client is 74!); very few have any elite athletic background. Any respectable CrossFit ‘box’ will meet you where YOU are, and not hold you to the standards of the elite CrossFit athletes that you see on TV, who ironically, represent less than 1% of the CrossFit population. If you aren’t afraid of breaking a sweat and are WILLING to start where you are, and consistently SHOW UP I promise you can achieve great results using the CrossFit methodology.

If I had a dollar for every time I heard this myth I’d undoubtedly be a millionaire. Is it possible to get injured doing CrossFit? Of course, just as it is possible to get injured running, bowling, playing tennis or moving furniture.  Anytime you are moving your body, especially with vigor, injury is possible.  Does that mean it’s a for sure thing? Absolutely NOT. The keys are knowing your body and its limitations and perhaps more importantly, hiring a qualified, attentive coach who pre-screens and appropriately programs workouts to minimize your risk of injury. CrossFit, like any form of exercise, is not without risk, but the benefits, far outweigh them. Ask any of these people HERE and then schedule your FREE, no strings attached consultation HERE. How are you different from my local health club?

If you consider a community of people who work out together, encourage each other  to overcome their perceived limitations,  share daily triumphs and defeats, uplift one another because it’s the ‘natural’ thing to do, and inspire each other both in and outside of the box, then YES, CrossFit is a cult. However, last I checked there was no positive connotation assigned to the word ‘cult’. Perhaps a more appropriate definition of CrossFit would be COMMUNITY, and I think we can all benefit from more of that. At CrossFit 954 we support, motivate, inspire, share, and hold each other accountable.  At CrossFit 954 we are a family of like-minded individuals seeking to become fitter, stronger, healthier and better versions of ourselves.

Pfft… If that was the case I would have been out of business years ago because most people who come into my CrossFit ‘box’ are seeking weight/fat loss. CrossFit is movement. Intense, full body movement, both of which significantly transform the body. The majority of your fat is burned in your muscle, therefore more muscle equals more fat-burning potential. This is why CrossFit includes strength training and ‘fat-burning’ cardio. So YES, not only can you lose lots of weight and fat doing CrossFit, but you will also likely get in the BEST shape of your life! Don’t believe me? Check out some CrossFit 954 success stories HERE

The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in.  You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session.  They aren’t there to ensure technique is good when the weight gets heavy or you get tired. Gloo gyms offer ZERO accountability and instruction unless you pay top dollar for a personal trainer.. If you haven’t come in in a week to our facility, we notice.  So will the members you’ve grown accustomed to working out with.  Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in!  Of course, there will ALWAYS be a coach watching form in our classes.  This leads to less injuries and the confidence to improve your previous efforts.

Yes, 25% for students, military and all first responders. 20% for couples and/or families of 2 or more. No other discounts are offered and these discounts are only offered for the monthly membership. We only offer discounts on our Kickstart program for couples..

Woohoo! Good choice! The next step is to click HERE to request your no obligation, no strings attached one-on-one consultation. During this session you will come in to see our facility, learn about our program, experience a brief private workout, and discover why training with CrossFit 954 could be one of the best decisions you’ve made in a very long time! We look forward to meeting you soon!

This is not a Workout, it’s a Lifestyle!

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