Today we acknowledge Coach Scott Cavagnaro as our spotlight coach! He has been a great addition to the Cynergy Community as an athlete and a coach. We would also like to acknowledge his recent Level 3 CrossFit Certification, which is one of CrossFit’s highest credentials. Looking forward to honoring you with your signature WOD today. Thank you Scott!
Coach Scott
12 Minute AMRAP
8 DB Thrusters (50/35)
6 Toe-to-Bar
8 Burpees
E2MOTM 3 Devil Press
– Rest 3 Minutes –
5 Minutes to Establish a 1RM Squat Snatch
Your score is your total reps + your max lift.
What brought you to Cynergy?
I was at CrossFit Boost for years coaching, after they closed I drifted around a bit but had a hard time finding that same family gym feeling. Until Coach Caroline convinced me to give Cynergy a try.
How long have you been a CrossFitter and Coach?
I have been doing CrossFit since 2011. I started coaching in 2013.
What is you athletic background look like?
I played soccer my whole life through high school. After that ended I was a couch potato for years until I realized I needed to start taking care of myself. I started with a (very slow) mile a day, that turned into 5K’s & 10K’s and eventually half and full marathons. After that got old, I did the globo gym thing for a bit until I found CrossFit.
What would you say is the best part of being a CrossFit Coach?
I live for the ‘ah ha’ moment. The look on someone’s face when they realize the full potential of what their body is capable of. Seeing someone achieve their goals is the best feeling.
What advice would you give to a new athlete?
Don’t move up too quickly in weight or complexity of movement. Practice patience and strive for virtuosity. Mastering the perfect air squat is a thing of beauty. I’m more impressed by a perfectly executed squat snatch at any weight (including PVC!) than I am of a sloppy/dangerous max lift effort. Practice strict before kipping on all of your gymnastics.
And, a veteran athlete?
Take care of yourself. You only get one body and we put it through a lot in life. Spend some time mobilizing before & after class. Don’t just push through the nagging injury, ask a coach to help modify. Staying healthy forever is the goal and what we’re striving for every day.
What are your current goals as a Coach?
Spread as much knowledge around as I can. To athletes and coaches. The more you understand the why to what we’re doing the better you can attack workouts with purpose.
And, as an athlete?
Stay healthy. I spent a lot of my early CrossFit years overdoing it and ending up with annoying injuries that only set me back in the long run. I try to train smarter and move better now these days.
What is your favorite movement to coach?
Tough question! If I have to pick just one it would have to be the squat snatch. The oly lifts are massively complex, very explosive and often miss-understood. With a few tweaks in the right direction athletes can drastically improve their lifts.
What is one thing that most people don’t know about you?
I play Dungeons and Dragons once a week with the same 3 friends for about 10+ years now.
How would you describe the Cynergy Community?
Welcoming! Everyone supports each other and wants to see their peers improve.
What are some of your favorite or most memorable moments as a coach?
No one specific moment stands out. But over the years I’ve built so many friendships, had a ton of fun getting fitter, & have been fortunate enough to change the lives of many people improving their fitness. I also met my amazing fiancé Brittany through CrossFit!