Welcome to the CrossFit Vanquish Newsletter, where we share the latest news and updates both inside and outside the gym.
“The body is built to do incredible things, but it’s the mind and the heart that will determine how far you will go.”
– Tia Toomey-Orr
The CrossFit Vanquish Weekly Challenge
We’re kicking off Hercules Test Week #1, with key tests to build on previous results and prepare for the upcoming cycle leading into the Open. This week includes:
- Monday: 3RM Bench Press
- Tuesday: 3RM Back Squat
- Friday: Hang Clean & Jerk Complex
We’ll also hit some challenging metcon tests, including a chipper focused on Deadlifts, Handstand Push-Ups, and Double Unders to target midline stamina and upper body endurance. Finally, we’ll retest “Grettel” on Friday to assess barbell cycling and leg stamina with Power Cleans, Push Jerks, and Bar Facing Burpees.
This Week’s Special Challenge
“The 5x1k Bike Challenge”
5 Sets x 1.0 KM Echo Bike
Rest 1:00 b/t sets
All About Intensity
Intensity is at the heart of the CrossFit experience, and it’s what helps our athletes achieve amazing results! Training with higher energy levels is essential for improving fitness and health markers like strength, endurance, and body fat. But when we talk about intensity, it’s not just about going all out in every class. Stephane Rochet recently shared some great insights on the different aspects of intensity and how to keep our members excited to come back to class day after day.
Check out the CrossFit Journal article to discover: “What is the Right Amount of Intensity?”
Goal Review Sessions
As we approach the end of the year, it’s the perfect time to reflect on what we’ve accomplished and set new goals for the upcoming year. Lara will be reaching out to schedule goal review sessions, where we’ll discuss your progress, celebrate wins, and identify areas for growth. You can also write your goals down on the gym goal board for extra accountability. Together, we’ll set fresh benchmarks and create a roadmap for success in 2025.
December in-House Competition
Get ready for an epic day at our annual in-house competition on Saturday, December 14th! Grab your gym bestie and team up for a day of fun, fitness, and friendly competition. Start talking strategy now, because when sign-ups go live on 11/14, you’ll want to lock in your spot before it fills up!
CrossFit Kids
Wouldn’t it be amazing if we could protect our kids from life’s challenges? While we can’t, we can help them grow stronger! CrossFit Kids is designed to build trust, teamwork, self-accountability, and confidence in a fun, engaging way. Through age-appropriate exercises like calisthenics, running, and jumping, kids will develop healthy habits while having a blast. This program is open to all, so feel free to invite friends, family, or anyone with kids or grandkids—it’s the perfect way to introduce them to a healthy lifestyle!
SESSION 1 – $119
1/4, 1/11, 1/18, 1/25, 2/1, 2/8
Break 2/15
SESSION 2 – $119
2/22, 3/1, 3/8, 3/15, 3/22, 3/29
*Classes held 9am ages 5, 6, 7 and 10am ages 8, 9, 10
Innovate Sports Medicine
The ability to work through a full range of motion pain-free is critical to maximizing your results in the gym and living a healthy, active lifestyle! Our on-site Athletic Trainer & CFV Head Coach, Lara, will assess and treat the aches, pains, and injuries keeping you from reaching your full potential, while guiding you through the process every step of the way.
Are you struggling with some aches and pains?
Make an appointment with Lara.
Thank you for getting better with us each and every time you step into the gym. Let’s have a great week!
New here? Book a Free Intro with a member of the CrossFit Vanquish Team to find out why CrossFit is a great fit for you and your health and fitness goals!
