“Just started back to working out after a few years off of my old simple cardio routine. Not at all the same, this is a real workout. Never felt so old or tired as I do, after my first month. I’m 50 and already my clothes are fitting better and while I am tired after each workout, I feel like I’ve accomplished my goal and I recover faster .While this is not for those who do not want to sweat, the individual attention and motivation keeps you going all through the workouts. Commit, show up and do it. Results are here if your up to putting in the work.”

– Bill Trimpey

If you are looking for a great workout, smaller class sizes & a variety of options, this is your place! I’ve been a part of the CrossFit 954 family for about 5 years now & wouldn’t go anywhere else. The atmosphere is positive & encouraging. The workouts are challenging but the coaches can always modify if you need it. There’s even an “unloaded” program for those looking for CrossFit results without the barbells.  I highly recommend, for a membership or drop-in from out-of-town. You won’t be sorry!

– Samantha Rastagh

“When I joined CrossFit 954 two years ago I was 174 pounds and not looking cute at all! In December 2015, I bought this size 8 dress as my VICTORY dress.At that time I wore a size 14. TOMORROW I am wearing that dress! I have come a long way! I thank you and your staff for all your support as I travel on my fitness journey to a whole new look! This is only the beginning!!!!”

-Renee Matthews

“Thank you Shondelle and all the coaches at CrossFit 954 for showing me one of the only other things that’s as satisfying as playing in front of 70,000 screaming Rock fans.”

-Tommy McWilliams


Lana Litly

Jerome O’Conner

Tom Lossa

Heidi Guerra

Sandra De Oleo

Cindia Diaz

Isaias Torres

Laurie Cortesi

Assad Luxin

Lee Maxson

Joining Synergize Home of CrossFit 954 is one of the best decisions I’ve ever made. In just 12-weeks I’ve lost so much body fat that I can actually see my abs again, not to mention that I’m fitter than I’ve been in a very long time. The workouts are fun, never boring and I love the fact that I’m always pushed to my limit!

– Tamara Ullman

I Can’t believe the 6 weeks are over. It’s a good thing it has become a lifestyle for me. I love the way I feel and how I look and I’m even more excited to see how much more I can transform. Thanks Coach for your obvious knowledge in this industry. I’ve seen first hand how what we eat directly affects our bodies. Finding out recently that my 38 year old sister was recently diagnosed with diabetes only reinforced this process and lifestyle for me. I’m trying not to write an essay because I can. I just want to thank you again for everything and I’ll see you at the gym. Feeling a little black dress tonight. Coach you got my shoulders on point! Lol.

– Tasheema Lewis

I was in the US Army and in great physical shape. I just turned 39 years old, married with no children. Being a Trauma/ICU PA, my schedule is hectic and stressful, working 10-14 hours a day for 5-6 days a week. I topped the scale at 172 lbs, on and off dieting schemes. I’ve tried fat loss pills, the HCG diet twice, once via sublingual and once via syringe. I tried nutrisystem, I’ve been a member of a gym for more than 15 years. No matter what I tried, I was not happy with my results. I thought that by not eating I could lose weight. It was not until a co-worker told my about Synergize Home of Crossfit-954, that my life began to change. Meeting Shondelle was a breath of fresh air. She is a true representation of what she preaches. When I saw her first competition, I was in awe of how amazing this mother of 2 is beating out people half her age!! It has inspired me like nothing else has. I’ve been a member now for 5 months and not only have I lost 14 pounds, but I FEEL amazing!

– Annie Kattana

I have been playing Ice hockey, badminton, bodybuilding, boxing, body pump, long distance running, road biking and jiu-jitsu so I was under the impression that I knew what a through workout was. When I started my studies as an engineer in 2004 I did not have time to exercise nor the energy so got lazy. When I started CrossFit 954 in 2011 I was not really sure what I was getting myself into as I was under the impression I knew everything about working out and was kind of tired of the same monotone training week after week. I was soon to find out what CrossFit was all about and I must admit I was rather surprised about the intensity and endurance involved, but at the same time it is more fun than anything I have ever tried before. In the beginning I just improved my endurance, but after a short while I found the energy to actually improve my technique and then it became even more fun.
My first competition after 4 months was the summer Partner Pandemonium at CrossFit 954 where I was really surprised how far I was able to push my body. The competition really inspired me into advancing and today I am trying to become the BEST CrossFitter I can be! I am genuinely happy with my decision to start with CrossFit 954 and not only feel the improvement on my body but I am also able to focus better at my job as an engineer.

– Ricco Adolphsen, Age 31, Engineer

I have been addicted to Synergize Home of CrossFit 954 for the past year. Prior to Synergize! I was grossly overweight and out of shape. I spent most of my day yawning eating junk food, and dared not to look in a mirror. After working out at Synergize I am a completely new person and so proud of my accomplishments. I lost my belly completely and most of my cellulite has disappeared. Not to mention my arms are super toned. Not only has my physique improved but my emotional state and eating habits have totally transformed. I love how I look, which in turns impacts how I feel about everyone around me-particularly my husband!!!!!

– Alicia Devito, Assistant Principal

Before starting Synergize Home of CrossFit 954 I was 331 pounds! I felt depressed and hopeless, and only wanted to spend my days eating and sleeping. In two years I’ve lost over 150 pounds and I am fitting clothes I could only dream about wearing before. I feel sexy and have regained my confidence. I used to stay as far from men as possible, now I can’t keep them away from me and I love it! Thanks Synergize for not just giving me a better body, but for giving me back my life!

– Sonia Tigero, Personal Chef

Since joining CF 954 I have noticed dramatic changes in my physical appearance as,well as, strength, stamina and flexibility. My favorite thing about CrossFit is that everyday is new challenge with a new workout. In the year I’ve been doing CrossFit it seems I’ve rarely done the same workout more than once with the exception of the benchmark workouts. I spent years running, riding mountain bikes and lifting weights which is very routine often repeating the same routine day in and day out. With CF, the routines incorporate running, weights, rowing, gymnastics and numerous other types of exercise all in a short often fast paced workout that is always challenging. The great thing about CF that anyone can participate no matter what your goals are, loss weight, get in shape, (strength, cardio) or CF competing, CF will deliver the results you want. Of course none of this would be possible without the GREAT coaching staff at CF 954. Their knowledge and leadership is what make it all possible.

– Allen Lambert

If you are fed up with paying overpriced gym memberships and seeing absolutely no results, then look no further – Synergize, Home of CrossFit954 is the place for you. I’ve been a member of this gym for almost two years now. Before I joined the “CrossFit family” (we are like a big family!), I had lost all motivation to work out, uninspired by running on the treadmill or doing the same repetitive workouts day in, day out. You will NEVER have this complaint at CrossFit954. Classes are ALWAYS VARIED and ALWAYS CHALLENGING. I just turned 32 and I’m in the best shape of my entire life, CrossFit954 has taught me things that I would never of had the courage or the skill to attempt on my own. The classes competitive, without being confrontational. They are always instructor led, so not only do you have professional instruction and support, there’s absolutely no slacking off – the trainers hold YOU accountable and always expect YOU to put in 110%, even when you don’t want to. Get comfortable with being uncomfortable is something you’ll hear time and time again. So in summary, if you aren’t serious about getting in the best shape of your life, then Synergize, Home of CrossFit954 is probably not for you, however, if like me you’re looking for an alternative to the run-of-the-mill gym, workouts that are always instructor led, never boring and always challenging – don’t waste any more time and get down to CrossFit today! FULL DISCLAIMER: I am a REAL CUSTOMER and I genuinely LOVE Synergize Home of CrossFit 954!!!

– Lee Maxson

January 15, 2011: I attended the Orientation for Synergize’s 2011 Annual Shape Up Hollywood Challenge – it was one day before my 64th birthday. I was weighed and measured: weight 163.8 lbs ; body fat 45.8%; “real age” 70, and over all body inches – well let’s not even go there; needless to say I had a real wake up call. The part of it that really annoyed me though was the “real age” number because everyone always tells me I don’t look my age and I’ve even had people ask to see my driver’s license to prove it; and here was a machine showing me that I was six years older than my actual age. And then came the fitness assessment test! All I can say is that I could barely hobble around the parking lot to do my one long lap; or do the pushups, or do the burpees, and my performance in all the other “assessment” exercises was just as dismal.
Fast forward 315 days and 138 Workouts of the Day (WOD’s) later to November 27, 2011 and voila: weight 127.6 lbs (weight lost: 36.2 lbs); body fat down to 24% (awesome); real age 56, over all inches lost – 20; and down 3 dress sizes. Now I can run 6 long laps, do burpees, do pushups, do wall balls, deadlift 75 lbs, do rope pulls, etc., etc. – and whatever exercises are in the WOD. What an accomplishment for a woman who turns 65 in 7 weeks.
At the beginning of this year, I was totally out of shape and severely depressed from too many years of taking care of others and not of myself. I was spending too many hours on the couch, zoning out on mindless television programs and numbing my feelings by eating unhealthy food.
Synergize Home of CrossFit 954 handed me a lifeline and I grabbed on for dear life. I made a commitment to myself and thus began my health and fitness journey. I am now a very different person than I was eleven months ago.
Over the last 40 years my weight has yoyoed up and down as I have gained and lost the same 30-40 lbs in an endless cycle of dieting and exercising, but nothing I’ve ever done in the past has given me results like this or the tools for continuing to stay fit and healthy for the rest of my life. And I’m not just talking about the weight lost, the inches lost or the body fat lowered – I’m talking about a total transformation. Essentially, my body has changed but what is also important is how I’ve changed mentally, physically, psychologically and physiologically. I am no longer depressed! In fact, I am happy and smiling most of the time (a new phenomenon for me) and walk with a spring in my step; I feel excited about life, and have boundless energy.
CrossFit is hard, and very challenging, but the payoff of consistently working the program is worth everything. Some days when I get home from work, I’m dog tired, but immediately change into my workout clothes, eat a little something and push myself out the door. I can walk into Synergize Home of CrossFit 954 completely exhausted but do the warm up and complete the WOD anyway, and by the time I’ve finished, I’m feeling on top of the world and totally energized. The challenge is about winning your life back.
All my life I’ve felt intimidated in regular gyms and have always felt out of place. But Synergize Home of CrossFit 954 is a different kind of gym; where no one is prancing about in fashion workout clothes or flexing muscles to see who they can “pick up” – egos are checked at the door. Friendships are formed between CrossFit members because we all share a common goal — to get fit and healthy through high intensity exercise and healthy eating. Eating clean is a major component of the program and one I’m proud to say I’ve adhered to 100%.
Shondelle, is an amazing woman, whose knowledge about fitness knows no bounds. Then there’s Mike, one of the coaches, who has unlimited patience for my constant questions about how to do the exercises with the weight bars. They both always have encouraging words when we struggle to find our inner strength and dig deep to get through the WOD’s, which on some days can be extra tough. Shondelle’s almost daily motivational emails are inspiring and there’s always some special event going on at the gym in addition to the daily WOD’s.
My message to anyone on the fence about working out at Synergize Home of CrossFit 954 is this: don’t let it scare you. To sum it all up (1) just get in the door; (2) never quit; and (3) keep going back. Because Synergize Home of CrossFit 954 really does “Change Bodies and Change Lives.”
At the end of January 2012, I am leaving South Florida, my home for the last 38 years, and going to live in Israel, to join my two children who moved there last year. My journey of self-discovery over the past eleven months has been nothing short of miraculous. I look forward to the next chapter of my life with energy, eagerness and excitement as a woman who is now healthy and fit, brimming with self-confidence, and ready to take on any new challenges that may lie ahead.

– Caroline Silver

I joined Synergize Home of CrossFit 954 in March, 2009. When I joined Synergize it had been at least a decade since I worked out on a regular basis. At the time I was 30 pounds overweight/size 8 however the motivation was a desire to be physically fit and wanting to have energy, strength and mental agility. I also wanted a flat stomach but I wanted my commitment to go beyond appearance. I wanted regular exercise to be become a necessity in my life. I also knew that to reach these goals I would need a trainer that can hold me accountable without allowing me to back down and regress to old bad habits. Shondelle has provided the knowledge, coaching and accountability. This is key because we tend to get in a comfort zone and reject change. We will also reject challenges and difficulty out of fear. Synergize is an all inclusive facility that provides top notch coaches, strategies and nutritional counseling.-and most importantly –accountability. Since joining Synergize Home of CrossFit 954, I have lost 25 pounds and am fitting into my size 4’s!

– Ana Anselma

The coaches at CrossFit 954 here are phenomenal and it has been such an amazing experience. The coaches work with you and make sure you have the proper form for each movement. Everyone is awesome and you definitely push your limits. CrossFit has changed my whole view on working out and I look forward to going everyday. In the year and half I’ve been here, I’ve completely transformed my body and improved my fitness. I’ve lost 7% body fat and am fitter than I’ve ever been in my life! This place rocks!

– Alana Burris, Student

I started at Synergize Home of CrossFit 954 with the initial thought of joining for 3 months only. I completed my initial sessions and evaluations and experienced how out of shape I really was. While receiving knowledgeable and invaluable instruction from Shondelle during the initial jumpstart sessions, I was able to glance over at the others working out. I wondered what I got myself into. After the first week, I was hooked! CrossFit at Synergize has worked my body like its never been before. Being able to workout with people from all workout levels allows me to learn and keep motivated from the more “seasoned” bunch and allow me to share my tips and advice to those who may need. Before those 3 months were over, I told them to switch my membership to a year. I love how you never know what to expect in the workout, but you can be sure to get an amazing, exhilarating and breathtaking workout (literally). In less than 6 months and before the summer was over, I was able to lose my back bra fat. Best of all, as the weeks go by I am experiencing improvements in my fitness level and confidence and I am not scared of a bikini anymore!

– Cathy Gonzalez

Before Synergize Home of CrossFit 954 my goal was to find an exercise regimen that fit into my busy lifestyle, which includes four small children, marriage and a new business. Until that point I had been trying unsuccessfully to work my pre-family regimen into my post- single life. I made some progress, but never achieved my goals. After I started working with the Synergize! family, I was halfway to my goal in about six weeks! I learned how to eat healthier, more often, and found myself losing weight and becoming much stronger. My stress levels dropped and I began sleeping better. My fitness level is the best it’s ever been. I never would have thought I could reach this level after having four children! The workouts are challenging and keep my interest and motivation high. I have never felt better about my physical health!

– Gerri Hudson

I actually started my 21-day detox a week early. I just couldn’t wait any longer. Lol. I used to drink coffee with sugar every morning because I thought it would give me energy. I woke up every day exhausted. No matter how early I would go to sleep. My stomach was reaching out passed my boobs. Lol. I had zero energy. On January 9 I started my transformation. I now drink half my weight in water every day. I’ve cut out my morning coffee. I haven’t had a piece of bread since January 8. No white rice and only brown twice. I have more energy than I know what to do with. My skin looks amazing! I walk 2-3 miles every day. Power walk. I’ve stuck to crossfit at least 2x a week. I eat more veggies and make a green smoothie for breakfast every morning. I’ve allowed my cheat meals but I have such a strong mental mastery that I don’t let a cheat meal become a few cheat days like I used too. No more fast food for me. I’ve turned down desserts several times.I pack my lunch and snacks everyday. Overall I’ve lost 11 pounds and 6 inches. I see such a difference in myself. I wake up better. I sleep better. I feel better. I really feel great and see how much my life has improved since I made these changes. I can’t go back. I won’t go back. I have goals.

– Jiny-Ann Padilla

My name is Brian Vujnovic and I am 31 years old.I joined Crossfit 954 back in June of 2011 and this has been one of the best decisions I have made in my entire life easily! The reason why I joined was because I decided I wanted to change my life, stop wasting my youth and do something to better myself and improve my overall health. In early 2011 I used weigh 236 lbs. I decided to join a regular gym and was able to lose 20lbs on my own in a few months but quickly became bored of the same routine work out. A friend was telling me about crossfit for a while already and how original of a concept it was an that the results achieved were out of this world.
When I first joined CF 954 I weighed 215lbs, could not do a single pull u. I heard people talking about snatches (and thought what the hell are they talking about) and ran a 12+ minute mile. I was also a long time cigarette smoker. Lastly I was also having what I called yack/cough attacks in the parking lot every day during the first month. Since then I have completely changed the wayI eat, lost more 37lbs, quit smoking cigarettes, learned double unders, accomplished hand stand push ups, snatch and OH squat 145lbs, participated in my first competition, run a 7:20 mile and achieved many other amazing accomplishments!
What I love about CF 954 the most is the coaches and great people who I work out with. Everyone too.k their time to teach me the right techniques, pushed me out of my comfort zone and taught me I can accomplish whatever I set my mind to! A special thanks to Shondelle, Christine and Mike who helped push me out of my comfort zones, taught me proper techniques on lifting and most importantly helped me understand to keep pushing myself to keep getting better and better.
For anyone out there thinking of joining CF 954 my best advice is don’t wait and just do it! My biggest regret was going to a regular gym before I joined CF 954. I lost a little weight while there but hated my time spent there. I look back and I think if I joined CF 954 from the start I would have progressed towards my goals a lot faster. And don’t be fooled if you think CrossFit is only for elite athletes. This work out is for everyone and anyone and take it from me; our own negative thoughts are the only thing standing in our way of accomplishing our goals

– Brian Vujnovic

I’m 45 years young and I’ve been with Synergize almost 3 years. I don’t know how to put into words what Synergize has done for me because it’s not just the physical transformation it’s so, so much more. I feel amazing! I’m in the best shape of my life. I can’t say it enough but joining Synergize has been the best decision I’ve ever made. My body has gone thru the most amazing changes, I still can’t believe when I look in the mirror that that is really me. SYNERGIZE ROCKS!!!

– Liza Seneff

I just wanted to let you know how awesome your gym is. I have lost 34 lbs in 4 months since I began. I attended an event 3 weeks ago where 40+ close friends had competitive games at the park. I ended up being the top dog and it felt great , I had tons of compliments. Recently we had an 8 man tennis series and I went 18-0 to win the first place trophy. I also went to Rapids water park this weekend and climbed every ride with my kids, out lasted them and rode a wave pool called Flow rider. Basically on a body board as the waters rushes at you. I rode longer than anyone before me and did all the tricks the attendants were having me do. I finished to a loud thunderous applause from the crowd. One more thing, I broke 200 in bowlling with a 209 for the first time ever and it was on our fourth game, when everyone else could barely walk down the lane a throw a ball. I felt invincible. I just wanted to express my sincere gratitude and appreciation for the time and effort you take to make sure we become the best we can be. I feel like I can do anything!

– Ben Garcia

Finding Synergize Home of CrossFit 954 has truly been the blessing that I was hoping for. Years ago, after my divorce, I had gained over 80 pounds in a year and was diagnosed with compulsive overeating disorder. I lost half the weight and got myself under control – or so I thought – most of it was due to ‘quick fix’ pills. However, after my mother passed away last year, I gave myself “free reign” to eat what I want. My old habits were back and I gained more weight and reached the heaviest weight I have ever been in my life. My health was at risk. I had high blood pressure, gastritis, hiatal hernia, and borderline diabetes. That’s when I found Synergize Home of CrossFit 954.
Without drugs, I have gained control over my eating where I can walk away from sweets, choose not to eat foods that are not “supportive” (love that word), feel satiated without overindulging, and feel great and empowered. My blood pressure is within acceptable limits. I have more energy than ever, more strength than I ever thought, and for the first time in my life, feel that I am eating to live rather than living to eat. My friends and family have noticed the complete turnaround that has happened and are actually amazed at the transformation. I really look forward to continuing this journey. I can see myself a year from now being the person I have always hoped to be but never thought possible without starvation and deprivation diets. All along I had the power to do this-just never knew it until Synergize!

– Cheryl D

I’ve debated posting these photos. I was too concerned with what people would think about me having let myself go as much as I did. I realized, who cares? It’s not about anyone else but me. I was also waiting till I reached my goal but then I realized that the best part is the journey it takes to reach your goal. That’s where all the learning is. I felt propelled to post these pictures today because I thought that someone may be struggling and this might help them. It wasn’t easy for me to post them. It was necessary. Not to show off. Not to put my business out there. It was to help and hopefully inspire. There are many things that led me to my ‘before’ picture. Most importantly was that I stopped caring for myself. I stopped putting myself as my #1 priority. I can’t say it’s been easy. It hasn’t. I’ve had times of weakness. Many of them. I have tried to be consistent. I have made significant changes. I am NOT on a diet. It’s about making lifestyle changes. I do have people I follow and books I’ve read. The best advice I can give is to start slow, eat clean most of the time and get active. To whom ever I’m speaking to, you can do it. You will feel better for it. Between the pictures there is about a 23 pound weight loss and approximately 18 inches overall. I’m pretty proud of myself. I’m sticking to my health goal for this year. 

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

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