We are 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. If you share similar goals, we look forward to welcoming you to our family.

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 Synerg!ze 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 trainers 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 accomadate 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 cardio-respiratory 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!