vanquishfitness

Vanquish Newsletter Mar 23, 2026

Thu, 26 Mar 2026 17:33:59 GMT

Vanquish Newsletter

“All body types matter. All body types are worthy.”

-Ilona Maher

Week 2: Medusa Cycle ��

We’re building on last week’s foundation with a continued focus on strength, skill, and consistency—before finishing the week with some fun, high-energy conditioning.

Early in the week, expect more technical work with our back squat, hang clean , and split jerk progressions. You’ll also see continued gymnastics development, including strict pulling strength and core stability work.

As the week goes on, workouts shift toward pressing endurance , aerobic conditioning , and partner training —giving you a great balance of strength and engine work.

What to Expect:

Lower body strength + power to start the week
Barbell cycling and Olympic lift progressions midweek
Gymnastics strength focused on strict pulling and control
Sprint intervals, longer aerobic pieces, and a partner workout to close it out

Focus Points:

Move well first, then build intensity
Stay consistent across longer workouts
Be intentional with your gymnastics positions and control
Let’s keep stacking quality work and building momentum into Week 2 ��

Quarterfinals Bound ��

Huge congratulations to our athletes who have advanced to the Quarterfinals—the next stage of the CrossFit Games season!

Shoutout to Marianne, Christine, Kenton, Jordan, Allison, Jes, Blair, Erik, Mike Mierow, Mike Schmidt, Tom, Kevin, Jeff, and Lara for earning their spot.

This is the most athletes we’ve ever had move on, and it’s a huge reflection of the hard work, consistency, and commitment inside our community. We’re proud of you and can’t wait to see you represent Vanquish in the next stage! ��

Quarterfinals kick off 3/26 —keep an eye on the gym whiteboard and our social media to catch when these athletes will be throwing down!

Fix Your Shoulders in Just 10 Minutes ��

Dealing with nagging shoulder pain or limited mobility? This is your sign to do something about it. Join us on April 18th at 9am for our next Innovate Seminar: “Fixing Your Shoulders 10 Minutes at a Time.” You’ll learn the most common causes of shoulder issues—and more importantly, walk away with a simple, effective 10-minute routine to improve mobility, build strength, and start moving pain-free. If your shoulders have been holding you back, this is a must-attend.

Sign Up Here

�� Coaching Tip of the Week: Stack your habits.

Progress doesn’t come from one perfect workout—it comes from consistently doing the small things well. Show up, warm up with intention, move with quality, fuel your body, and recover properly.

Individually, these seem small. Stacked together, they’re powerful.

Focus on winning the basics every day, and the results will take care of themselves ��

Strong Looks Different ��

What if the way you see your body is the only thing holding you back from what it can actually do? Olympic bronze medalist Ilona Maher gets real about confidence, self-doubt, and learning to appreciate strength over appearance. Her message is powerful, honest, and something every athlete—at any level—needs to hear. If you’ve ever struggled with body image or questioned your progress, this is a must-read.

�� Read the full article here

Innovate Sports Medicine at Vanquish

Move better. Feel stronger. Stay in the game.

At Innovate Sports Medicine, we go beyond quick fixes.

Every session with Lara—your on-site Athletic Trainer and Gym Manager—includes a full assessment, hands-on treatment, and a personalized plan designed to support your training.

Dealing with a cranky shoulder? Lingering knee pain? Tight hips that won’t loosen up?

We don’t just treat symptoms—we address the root cause and give you a clear path forward.

You don’t have to stop training. You just need the right approach.

If something’s holding you back, let’s fix it—and keep you moving forward ��

MAKE AN APPOINTMENT WITH LARA

Vanquish Newsletter September 15, 2025

Tue, 16 Sep 2025 15:10:05 GMT

Vanquish Newsletter

“Success is the sum of small efforts, repeated day in and day out.”

– Robert Collier

Weekly Training Overview – September 15th to 22nd

Theme of the Week: “Workout Bangers” ��

Week 6 of our training cycle is here, and it’s loaded with powerful barbell lifts, midline endurance work, and aerobic conditioning pieces that push the pace while staying sustainable. We’re building momentum as we head toward our final two weeks before testing — get ready to feel stronger, faster, and fitter every day.

What’s Ahead:

Monday (9/15) – We kick off with a Power Clean progression leading into a posterior chain chipper: rowing, cleans, and box jump overs to fire up speed and explosiveness.
Tuesday (9/16) – Push Press strength waves into an upper body density AMRAP featuring strict pull-ups, push-ups, and kettlebell swings. Expect a big pump!
Wednesday (9/17) – Heavy back squats paired with a grip + core EMOM that cycles through toes-to-bar, lunges, bike, and double-unders.
Thursday (9/18) – A Row + Run threshold retest (from September 2022) designed to sharpen your pacing, endurance, and mental grit.
Friday (9/19) – Deadlifts for strength, followed by a spicy AMRAP combining posterior chain work with a wall walk + handstand push-up complex .
Saturday (9/20) – Grab a partner for a grind-style triplet : wall balls, pull-ups, and farmers carries. Shared volume, shared sweat, shared victory.
Sunday (9/21) – The 40:00 EMOM returns, built around machines and midline stamina for long, steady output.

Every day brings a new challenge with a clear purpose — whether it’s building strength, improving endurance, or testing skill under fatigue.

�� Show up, bring the energy, and let’s crush this week together!

Did You Know? ��

Your Vanquish membership includes more than just the daily class workout! In addition to our 7-day class programming , you also have access to training tracks designed to meet every goal:

Competitor Track (5x/week) – extra work for athletes training for competitions.
Olympic Barbell (3x/week) – snatch + clean & jerk strength + technique.
Gymnastics + Strength (5x/week) – powerlifting + bodyweight skill progressions.
Endurance (3x/week) – aerobic training to build stamina.

We also scale class workouts for L evel 1 (beginners), Level 2 (intermediate), Masters 55+, Competitors, and even offer Travel Options when you’re on the road. ✅ All of these tracks are included and available to you—no add-ons, no extra cost. Ask a coach which ones fit your goals!

Why We’re Big on Creatine ��

If you’ve been around Vanquish long enough, you know we’ve been touting the benefits of creatine — and for good reason. Most people think of it only as a supplement for building strength and power, but its impact goes way beyond the barbell.

Neuroscientist Andrew Huberman , host of the Huberman Lab podcast, has been one of the most vocal advocates of creatine, not just for performance in the gym, but for what it can do for your brain and mindset.

In a recent deep dive , Huberman highlighted creatine’s ability to:

Boost mood and motivation
Support cognitive performance
Enhance overall brain function

So whether you’re chasing a new PR, fighting through a long day at work, or just trying to stay sharp and energized, creatine isn’t just about muscle — it’s about fueling your body and brain. �� This is why we’re fans, and why you’ll keep hearing us talk about it inside the gym.

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 & Gym Manager, 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

Vanquish Newsletter September 9, 2025

Mon, 08 Sep 2025 21:29:42 GMT

Vanquish Newsletter

"Don't limit your challenges. Challenge your limits."

Week 5 of the Hercules Cycle

Get ready—this week is packed with big lifts, gritty conditioning, and skill progressions . You’ll see heavy squats, bench, and snatch work, high-intensity intervals, partner WODs, and plenty of gymnastics touches. And on Thursday, we come together for the 9/11 Memorial Workout —a chance to push with focus and respect.

Mon – Squat + Pulling Power
Back squats at 80% + EMOM with pull-ups, double unders, and step-ups.
Focus: Build strict strength and stay consistent.

Tue – Weightlifting + Intervals
Clean & Jerks + “Strength and Honor” (run + barbell cycling).
Focus: Push your run, manage the barbell.

Wed – Bench + Sprint Work
Bench press + burpee-bike sprints.
Focus: Sprint hard, finish strong.

Thu – 9/11 Memorial Workout
2001m row + 9 rounds of toes-to-bar, deadlifts, and wall balls.
Focus: Honor the day with grit and composure.

Fri – Snatch + Conditioning
Snatch complexes + “Hop on Pop” (wall walks, snatches, box jumps).
Focus: Smooth barbell cycling, steady rounds.

Sat – Partner Grind
“Runaway Bunny” — runs, DB cleans, and burpee bar work.
Focus: Strategy, communication, teamwork.

Sun – Ladder Burner
“The Very Hungry Barbell” — a spicy closer to the week.
Focus: Pace smart, finish strong.

Did You Know? ��

Your Vanquish membership includes more than just the daily class workout! In addition to our 7-day class programming , you also have access to training tracks designed to meet every goal:

Competitor Track (5x/week) – extra work for athletes training for competitions.
Olympic Barbell (3x/week) – snatch + clean & jerk strength + technique.
Gymnastics + Strength (5x/week) – powerlifting + bodyweight skill progressions.
Endurance (3x/week) – aerobic training to build stamina.

We also scale class workouts for Level 1 (beginners), Level 2 (intermediate), Masters 55+, Competitors, and even offer Travel Options when you’re on the road.

✅ All of these tracks are included and available to you—no add-ons, no extra cost. Ask a coach which ones fit your goals!

Here’s an energizing, client-friendly spotlight for the Vanquish newsletter, now with a direct listening link to the episode:

Member Resource Spotlight: Lower Back Pain, Decoded
This week we’re thrilled to rebroadcast Episode #287 of The Peter Attia Drive —featuring Dr. Stuart McGill , one of the world’s most respected spine biomechanics experts and Chief Scientific Officer at Backfitpro. Whether you're a dedicated athlete or simply committed to moving better, this episode clearly explains what’s really going on when your back hurts—and how to fix it.

Why you won’t want to miss this:

Acute vs. chronic back pain —they’re not interchangeable.
How your spine adapts to bending, loading, and athletic movement —and sometimes, why it fails
What’s really happening with bulging discs —and what that means for your pain.
Harnessing the mechanical story behind pain to reduce anxiety and regain control.

Listen here

This episode doesn't just deliver information—it empowers you with insight, tools, and hope. Ready to start building a stronger, more resilient back?

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 & Gym Manager, 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 time you step into the gym. Let’s have a great week!

Vanquish Newsletter August 25, 2025

Mon, 25 Aug 2025 23:08:45 GMT

“Small progress is still progress.”

This Week at Vanquish – Hercules Cycle Continues

We’re diving deeper into our Hercules cycle this week with a strong focus on repeatable intensity, core control, and barbell stamina . Here’s what you can look forward to each day:

Monday – Strict gymnastics strength to kick things off, followed by a gritty interval test with devil’s presses and burpees.
Tuesday – A strength-focused EMOM combining squats, power cleans, and push presses under fatigue.
Wednesday – Long intervals featuring rope climbs and toes-to-bar to test grip strength and aerobic capacity.
Thursday – Technical snatch work paired with a spicy pressing AMRAP.
Friday – Shoulder and leg fatigue come together in a muscular stamina grinder.
Saturday – Partner synergy in a fun chipper-style workout plus static-hold team challenges.
Sunday – We wrap the week with Midline Mania, a 30-minute core endurance session built around posture, breathing, and pacing.

Across the week you’ll see consistent touches on gymnastics, barbell lifts, and conditioning —all designed to keep building strength, skill, and stamina in a smart progression.

�� New Equipment Alert: The WoodWay Curve ��‍♀️

You asked, we listened—the WoodWay Curve treadmill has arrived at Vanquish! This non-motorized treadmill is powered completely by YOU, making it a fantastic tool for walking, jogging, sprinting, and interval training.

Now it’s time to hear what you think. We’ve set up a quick feedback survey for both members and coaches to share their experience. Your input will help us get the most out of this new piece of equipment.

�� Click here to take the survey or “Scan the QR code on the gym flyer

Let’s break it in together—one stride at a time!

�� Recipe Spotlight: Carne Asada Burrito Bowls (Protein Prep Friendly!)

This week’s recipe is a double win—you can use it as a quick protein prep (cook up the carne asada, then mix and match it into meals all week), or make the full burrito bowl for an easy grab-and-go option.

Protein Prep Version : Keep it simple—cook the carne asada, then pair it later with rice, tortillas, or veggies. Think tacos, quesadillas, burritos… ready in under 5 minutes.

Full Meal Prep Version : Go all in with cilantro lime rice + a speedy 1-minute corn salsa. Top it off with your go-to burrito bowl toppings for a restaurant-worthy meal. ��✨

Check out the recipe here

Innovate Sports Medicine

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!

Vanquish Newsletter August 18, 2025

Mon, 18 Aug 2025 00:29:17 GMT

Vanquish Newsletter

“Small progress is still progress.”

This Week at Vanquish – Hercules Cycle Continues

We’re diving deeper into our Hercules cycle this week with a strong focus on repeatable intensity, core control, and barbell stamina . Here’s what you can look forward to each day:

Monday – Strict gymnastics strength to kick things off, followed by a gritty interval test with devil’s presses and burpees.

Tuesday – A strength-focused EMOM combining squats, power cleans, and push presses under fatigue.

Wednesday – Long intervals featuring rope climbs and toes-to-bar to test grip strength and aerobic capacity.

Thursday – Technical snatch work paired with a spicy pressing AMRAP.

Friday – Shoulder and leg fatigue come together in a muscular stamina grinder.

Saturday – Partner synergy in a fun chipper-style workout plus static-hold team challenges.

Sunday – We wrap the week with Midline Mania, a 30-minute core endurance session built around posture, breathing, and pacing.

Across the week you’ll see consistent touches on gymnastics, barbell lifts, and conditioning —all designed to keep building strength, skill, and stamina in a smart progression.

�� N ew Equipment Alert: The WoodWay Curve ��‍♀️

�� Click here to take the survey or “Scan the QR code on the gym flyer

Let’s break it in together—one stride at a time!

�� Recipe Spotlight: Carne Asada Burrito Bowls (Protein Prep Friendly!)

Protein Prep Version : Keep it simple—cook the carne asada, then pair it later with rice, tortillas, or veggies. Think tacos, quesadillas, burritos… ready in under 5 minutes.

Full Meal Prep Version : Go all in with cilantro lime rice + a speedy 1-minute corn salsa. Top it off with your go-to burrito bowl toppings for a restaurant-worthy meal. ��✨

Check out the recipe here

Innovate Sports Medicine

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!