Syracuse Sweat Club

Don’t just Stretch, Get more Flexible!

Get ready to experience the benefits of stretch sessions coming soon to Syracuse Sweat Club! Regular stretching and targeted massage gun work can do wonders—from enhancing sports performance and improving posture to reducing stress and boosting overall well-being.

Even if you’re already flexible but tend to go hard at the gym, our expert trainers can provide the accountability you need. Book a stretch session and experience less post-workout soreness, faster recovery, and improved flexibility after those intense workouts.

Maintaining optimal range of motion is key to preserving youthful movement and protecting joint function, especially as we age. Our certified staff is here to create a personalized assisted stretching and soft tissue routine tailored to your needs.

Unlock the full potential of your body with a customized stretch session!

We’re building more than muscle here at SYRACUSE SWEAT CLUB : we’re building a strong community, better habits and healthier mindsets. No matter where you are along your fitness journey, we are here to help you!
With over 3000SF of gym space, a highly qualified and experienced coaching staff and up-to-date equipment… there is nothing you can’t accomplish here at our club.
Get started today by scanning the QR code or following the link in our bio. We’ll see you soon.

A Saturday spotlight on a Monday (better late than never).
An epic member shoutout post for couple Shane and Maggie Spencer! In the same week, Shane was promoted to Chief of the Dewitt Police Department, and Maggie was promoted to Major in the NY Army National Guard. Congratulations on your incredible accomplishments, and Shane!

SPECIALTY CLASS | Gymnastics update: Our new 6 week gymnastics cycle started this week! Here’s what you’ll be doing:
Odd weeks): HS Piuroette, HS Kick up practice and HSW Drills
Even Weeks (starting next week): Crash course each week on one of the 3 main Hooks for rope climbs: S hook, J hook, Heel Hook
Get signed up for our Gymnastics class every Thursday at 430PM!

MOM&ME Pt. II | Sunday, October 20 at 10AM
Bring your little one while we focus on posture, how it changed with pregnancy and how you can create a new, ideal posture with carrying & lifting. Be prepared to move your body & sweat!
Sign up via the QR code or click the link in our stories!

Syracuse Sweat Club member, January ,recently completed her 6th half marathon at the Wineglass in Corning, NY. While she narrowly missed her personal record by just 90 seconds, she achieved new personal bests for both her 5k and 10k times during the race—which is absolutely incredible! There’s always something to celebrate, and we couldn’t be prouder. Congratulations, January! Keep shining!

How to avoid FOMO: get signed up for our October events TODAY. Swipe for more details.

These kind of reviews give us a renewed sense of purpose 🥹: “I honestly can’t find a single thing l’d want to change. The atmosphere is fantastic, and a big part of that is thanks to Colton. His patience and dedication are remarkable- no matter how many times he has to explain something, he’s always calm and encouraging. He is the reason I joined, and is definitely what keeps me coming back. I truly appreciate how much care and attention goes into everything at Syracuse Sweat Club. “

For 17 years as a personal trainer and 15 years as a dedicated CrossFit athlete, Coach has been a driving force behind Syracuse Sweat Club. With a lifetime of embodying kindness, leadership, and passion, she’s one of the pillars that keep us leading the Central New York fitness community. Today, we celebrate Sarah’s birthday and her countless contributions to our club. Sarah, from the entire team and every member on the gym floor—thank you for your unwavering dedication and the joy you bring to our community!

Join us for our first Sustainable Performance Workshop with Grace Donohue on Friday, Oct 11th from 6:30pm -7:30pm.
The goal is to equip athletes with practical, science-backed strategies to enhance their performance while safeguarding their mental and physical health. This workshop focuses on reducing burnout, preventing injuries, and fostering a mindset that promotes sustainable, long-term success in both sports and life.
This workshop is designed for high-performing athletes, fitness enthusiasts, and those committed to excelling in their sport while maintaining their mental and emotional well-being. Whether you’re an amateur competitor, a seasoned CrossFit participant, or someone simply looking to enhance their performance, this workshop will be a valuable resource.

A little about Grace: Grace Donohue is a Marriage and Family Therapist who has transformed her practice from traditional talk therapy to Holistic Mental Health and Wellness in order to have a bigger and longer lasting impact on her client’s lives. Grace is dedicated to providing a heart-centered and science-backed approach to her client’s who are looking to achieve personal transformation and performance longevity.
Grace is a former NCAA Division 1 athlete (Syracuse women’s lacrosse) as well as a whitewater rafting guide (Jackson Hole, WY). She has navigated and excelled in high pressure and physically taxing situations and is excited to share the secrets to her (and her client’s) success.
Ultimately, her goal is to empower high performers to work with their bodies rather than feel like their bodies are working against them.

We know our members are doing BIG THINGS both in and out of our gym and we want to celebrate all of your accomplishments, milestones and gains. Congratulations to member on being named the new West Genesee Girls Varsity Lacrosse Head coach! Congratulations to members , , and Brandon for crushing it at the No Weak Links competition!

Because who doesn’t love a day of apple picking, football and frivolity? Join us at Beak & Skiff this Sunday for some SSC fun!

Coach Sarah is back from her European vacation and it’s safe to say… WE MISSED HER! Make sure to give her a fist bump and let her know how glad you are to see her back in the club.

Join us for a Mom & Me class : part one of a 3 part series on Sunday Sept 15th.
Leave your little ones at home, this one is just for the moms! Focusing on deep core muscles while learning how to optimize your breath with movement. Session will end with guided meditation to destress.
***While the Mom & Me series was created with mothers in mind, please note that ALL women can benefit from this class! So even if you don’t have a little one at home, feel free to register***

A huge congratulations to Angie Ponto and everyone’s SSC Super Friend, Dana Finch, for conquering the Sackets Harbor Half Marathon this past weekend! Angie, a seasoned CrossFit athlete and former collegiate lacrosse star, set her sights on completing her very first half marathon—and Dana was there to encourage her. Known for her incredible support and as an experienced endurance athlete, Dana guided Angie every step of the way. This is what our community is all about—teamwork, encouragement, and shared victories! Congratulations to you both, and thank you for being such an inspiring part of our gym family!

Come join us once a month as we learn ways to support and optimize our pelvic floor with specialized movements and activities:
⭐️ Sunday, Sept 15th - Leave your little ones at home, this one is just for the moms! Focusing on deep core muscles while learning how to optimize your breath with movement. Session will end with guided meditation to destress
⭐️ Sunday, Oct 20th - Bring your little one while we focus on posture, how it changed with pregnancy and how do we create a new ideal posture with carrying and lifting. Be prepared to move your body and sweat!
⭐️ Sunday, Nov 17th - Solo session for moms and ALL WOMEN to focus on hip strength as it relates to the pelvic floor. Learn the principles behind staying dry with jumping and sneezing.

Labor Day is coming up and our class schedule is condensed. Get booked into class today to guarantee a spot !

The fall event lineup is elite: mark the dates in your calendar is BUSY because you won’t want to miss out!
September - November : Mom &Me with Nora Greeley. Back by popular demand, this 3 part event series will run the third Sunday of every month starting September through November.
September: Beak&Skiff Meet up : apples, flannel, cider, football, friends, family.
October : Sustainable Performance Workshop with Grace Donohue. Participants will learn science-based strategies to reduce burnout, prevent injury and foster a mindset that promotes sustainable, long term success both in and out of the gym.

On the morning of August 8, Lazar Dukic, a Serbian CrossFit superstar, tragically died competing in the sport he loved. Lazar was a perennial Games qualifier, poised to make a podium run at this year’s Games after a dominant semifinal’s performance. An avoidable death is always a tragedy, but the tragedy is magnified when it claims those who are in the prime of their lives with so much left to give. For those who feel compelled to do something for the Dukic family, consider donating by scanning the QR code in this post.

On Saturday August 31st at 10:15, Syracuse Sweat Club will be hosting the “Lazar Dukic” workout to honor this young man. We have increased the class size to 30 to accommodate as many members as possible and scales will be provided so that any skill level could participate. The workout will be either individual or partnered to further facilitate participation. We hope to see you all there.

On April 15th 2023 CAMP was born and Coach Maura was there, on the floor ensuring everything ran smoothly. Over a year later, CAMP is thriving, in no small part to Maura’s tieless work ethic, buoyant spirit and passion for helping others enjoy the joys of fitness.
Today we thank Maura for all the hard work she put forth helping SSC continue to thrive. Even though she is leaving to continue her other passion, working with animals at Shop City Animal Hospital as a veterinary assistant, we will all still get to hang out with her as she continues to throw down as a member and coverage coach.
Maura, you’re a true fire breather and that mentality will serve you will wherever life takes you. Thank you for being an exemplary example of each of our core values and bringing your talents to our community.

Athlete Lazar Dukic passed away at the Crossfit Games last weekend. Most of us will never know what it means to be a Games athlete. But we share a common bond - a belief that Crossfit transforms lives for the better.
So on Thursday, August 15 join and other Syracuse Sweat Club : Crossfit Syracuse community members to honor Lazar and his family. If you can’t participate in this honorary workout, donate to his go fund me to support his family.
*Please note this workout is community led- there will be no coach leading class*

The weekly 9:30am CrossFit class is not long for this world. 🥹

Syracuse Sweat Club has had a 9:30 CrossFit class since September 2012 but the shifting hourly preferences of our CrossFitters and the popularity of our 9am CAMP class have resulted in 9:30 utilization levels below our threshold. As responsible captains of this glorious ship, we must make the hard choice and eliminate it. This Wednesday, August 14th will be the final hurrah so come and throw down if 9:30 at 3030 Erie Blvd East has ever been the best hour of your day.

Our longevity and success in the highly competitive boutique gyms market is in large part due to our willingness and ability to adapt. This change is one of those difficult choices that needs to happen in order to secure another 12+ years working toward our mission; helping everyday people experience the joys of fitness.

Are you ready for it? Join us for our Summer Strength Championship- a fun partner lifting competition that is appropriate for ALL athletes who have a current understanding of the lifts listed below. Here are the details:
⭐️ Date: Saturday August 17th
⭐️ Time: 8:30 am arrival time for weigh-in and heat assignments with a 9:00 am start time for lifting
⭐️ Same s*x teams of 2
⭐️ Two lifting Divisions:
Females: Combined Weight Under 300lbs/ Combined Weight Over 300lbs
Males: Combined Weight Under 370lbs / Combined Weight Over 370lbs
⭐️ Teams will be given 20 min per lifting block to split up as desired - each block will consist of 2 lifts and each teammate is responsible for one of those lifts:
Clean and Jerk + Sn**ch
Front Squat + Deadlift
Strict Press + Weighted Pull Up
Sign up via the Syracuse Sweat Club app, Pushpress or the barcode FOR FREE today!