vanquishfitness

Vanquish Newsletter

Mon, 13 Jul 2026 17:52:29 GMT

"You don't rise to the level of your goals. You fall to the level of your systems." — James Clear

�� Week 7: Lights, Camera... Action!

This week in Achilles is all about stepping into the spotlight. With a fun Movie Titles theme, Week 7 brings a mix of heavy lifting, fast-paced conditioning, gymnastics skills, and muscular endurance. As we move deeper into the cycle, the workouts are designed to build confidence, challenge your fitness, and prepare you for what's ahead.

Expect opportunities to lift heavy, move efficiently, and push your engine—all while continuing to develop the strength and skills that make you a well-rounded athlete.

�� This Week's Feature Presentation:

��️ Strength: Snatch technique, heavy sumo deadlifts, strict press, and front squats.

❤️ Conditioning: Rowing, running, biking, kettlebells, burpees, clean & jerks, and longer endurance pieces.

�� Skills: Bar muscle-ups, toes-to-bar, handstand push-ups, double unders, and more.

�� Accessory Focus: Give some extra attention to the smaller stabilizing muscles—they'll pay dividends as the weights continue to increase.

Every workout stands on its own, but you'll get the most out of this week by showing up consistently. Trust the process, embrace the challenge, and remember that progress comes from stacking quality days together.

�� Grab your popcorn... it's time to be the star of your own fitness story! ��

THE VANQUISH GAUNTLET IS COMING ��

Grab a partner and get ready to throw down in our in-house summer competition.

Details:
• �� Date: July 25
• ⏰ Time: 8:00 AM start
• ��‍♀️ Teams: Partner competition
• �� Workouts: Released as we get closer

Expect high energy, great vibes, and a chance to test your fitness alongside your community.

Lock in your partner and sign up today .

�� Strength Isn't Just Built in the Gym

You already know lifting weights matters—but pairing it with enough protein may be one of the best investments you can make in your long-term health.

New research suggests that the current minimum recommendations for exercise and protein are designed to prevent disease , not help you build strength, maintain muscle, and thrive as you age. The goal shouldn't be to do the minimum—it should be to build a body that serves you for decades.

Train hard. Eat your protein. Future you will thank you.

�� Read the full article here

STOP TRAINING AROUND PAIN. FIX IT.

That shoulder that won’t quiet down.
Knees that hate squats.
Hips that feel locked no matter how much you stretch.

You don’t have to work around it anymore.

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will pinpoint the real issue, treat it, and give you a clear plan to keep training—without guessing or sitting on the sidelines.

No band-aids. No fluff. Just real answers and real progress.

If it’s been bothering you, it’s time to handle it. ��

MAKE AN APPOINTMENT WITH LARA

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter July 6th

Mon, 06 Jul 2026 16:51:23 GMT

"The goal is to wake up every morning and know that I can do better than I did yesterday."

- Alex Morgan

Achilles Week 6: Trust the Process ��

We're officially in the heart of the Achilles cycle, and if you've been putting in the work, this is the week you'll start to feel it paying off.

Week 6 brings a fun lineup of workouts with names like "Loosely Defined," "Weak in the Knees," and "Wax On, Wax Off." While the names might make you laugh, the workouts will challenge your strength, endurance, and mental toughness. Expect plenty of grip-intensive work, squat variations, Olympic lifting, and conditioning pieces that reward smart pacing and consistent effort.

Don't be surprised if your forearms, legs, and lungs all get tested throughout the week. The goal isn't to be perfect—it's to stay moving, manage fatigue, and continue building confidence under pressure.

As always, every workout can be scaled to meet you where you are. Show up, trust your coaches, and trust the process. The fitness you're building now will pay dividends later in the cycle.

See you in class! ��

New Paragraph

THE VANQUISH GAUNTLET IS COMING ��

Grab a partner and get ready to throw down in our in-house summer competition.

Details:
• �� Date: July 25
• ⏰ Time: 8:00 AM start
• ��‍♀️ Teams: Partner competition
• �� Workouts: Released as we get closer

Expect high energy, great vibes, and a chance to test your fitness alongside your community.

Lock in your partner and sign up today .

�� When Did Youth Sports Become a Business?

Youth sports should be about kids—not maximizing profits.

As the cost of youth sports continues to rise, more leagues and facilities are being purchased by investment firms looking to monetize every part of the experience. The result? Higher fees, more restrictions, and families paying more just to let their kids play.

At Vanquish, we believe sports are about building confidence, resilience, friendships, and lifelong habits—not just generating revenue. Let's keep the focus where it belongs: helping kids grow through movement, competition, and community. ��

STOP TRAINING AROUND PAIN. FIX IT.

That shoulder that won’t quiet down.
Knees that hate squats.
Hips that feel locked no matter how much you stretch.

You don’t have to work around it anymore.

No band-aids. No fluff. Just real answers and real progress.

If it’s been bothering you, it’s time to handle it. ��

MAKE AN APPOINTMENT WITH LARA

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter June 29, 2026

Mon, 29 Jun 2026 16:51:43 GMT

"Life doesn't give us purpose. We give life purpose."

— The Flash

ACHILLES WEEK 5: Superhero Week!

Week 5 of the Achilles Cycle is here, and this is where everything starts coming together. Over the past month you've been building strength, refining technique, and improving your engine. This week gives you the chance to put it all to work.

Expect a little bit of everything: Olympic lifting, gymnastics, longer conditioning pieces, and plenty of opportunities to challenge both your body and your mind. Focus on moving well, trusting your training, and pacing each workout appropriately. Remember, the goal isn't just to survive the week—it's to build confidence and consistency.

Here's what's on deck:

Monday: Snatch wave loading followed by Flash , a fast-paced barbell cycling workout.

Tuesday: Strict pressing and weighted pull-ups lead into Nightcrawler , a grip and leg burner.

Wednesday: Heavy front squats before Juggernaut , an 8-minute AMRAP that rewards smart pacing.

Thursday: Wolverine brings a 20-minute upper-body conditioning challenge.

Friday: Get ready to breathe with Silver Surfer , featuring running and machine work.

Saturday: Celebrate the Fourth with our partner version of the Hero workout Tom , along with ring muscle-up skill work.

Sunday: Finish the week with Colossus , a full-body strength EMOM centered around deadlifts and bench press.

Show up, trust the process, and embrace the challenge. Week 5 is designed to make you a stronger, more well-rounded athlete—and we're excited to tackle it with you!

�� Yes...The AC Is Coming On

With a major heat wave headed our way this week, we'll be running the AC to help keep the gym at a safe temperature and humidity level. Please help us by keeping all doors closed during both classes and Open Gym, and resist the urge to adjust the thermostat. Hydrate well, bring electrolytes, and listen to your body.

Let's beat the heat together!

THE VANQUISH GAUNTLET IS COMING ��

Grab a partner and get ready to throw down in our in-house summer competition.

Details:
• �� Date: July 25
• ⏰ Time: 8:00 AM start
• ��‍♀️ Teams: Partner competition
• �� Workouts: Released as we get closer

Expect high energy, great vibes, and a chance to test your fitness alongside your community.

Lock in your partner and sign up today .

�� Strength or Conditioning? The Answer Is... Yes.

One of the most common fitness questions is: Should I focus on getting stronger or improving my conditioning?

The answer is simple: both.

A recent study following more than 147,000 adults over 30 years found that just 90–120 minutes of strength training per week was associated with a lower risk of death from all causes, heart disease, and neurological disease. But here's the really exciting part...

People who combined strength training with regular cardio or conditioning saw the greatest benefit—up to a 45% lower risk of mortality compared to those who did neither.

That's exactly why we train the way we do at Vanquish.

One day you'll build strength under the bar. The next you'll push your engine in a conditioning workout. Together, those elements help you build muscle, improve your heart health, increase bone density, move better, and stay capable for years to come.

So the next time you wonder whether you'd be better off lifting weights or doing cardio...

Don't choose. Do both. Your future self will thank you.

�� 4TH OF JULY WORKOUT — 7AM ��

Start your Independence Day the Vanquish way.

We’re throwing down with the hero workout "Tom" at 7AM on Saturday, workout before the parades, parties, and BBQs kick off.

Bring a friend, wear your patriotic gear, and let’s kick off the 4th with a bang ��

One class. One crew. Don’t miss it.

STOP TRAINING AROUND PAIN. FIX IT.

That shoulder that won’t quiet down.
Knees that hate squats.
Hips that feel locked no matter how much you stretch.

You don’t have to work around it anymore.

No band-aids. No fluff. Just real answers and real progress.

If it’s been bothering you, it’s time to handle it. ��

MAKE AN APPOINTMENT WITH LARA

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter June 15, 2026

Mon, 15 Jun 2026 12:50:10 GMT

"I’m not a perfectionist, but I like to feel that things are done well.” — Andrés Iniesta

Achilles Cycle – Week3: LEO WEEK IS HERE

This week is a big one.

Leo Week brings a full lineup designed to challenge every piece of your fitness—strength, engine, skill, and mindset. You’ll see a mix of Olympic lifting, gymnastics, longer aerobic work, and workouts that reward smart pacing over all-out effort.

Monday opens with a clean & jerk complex into “The Wolf,” an EMOM that will test efficiency and control.
Tuesday is a true aerobic push with “Catch Me If You Can”—a run and machine piece that challenges you to hold a strong, steady pace.
Wednesday mixes snatch cycling with a fast-paced interval workout that will keep you on your toes.
Thursday is all about midline and gymnastics under fatigue with “Daniels.”
Friday’s “The Long Con” is a 20-minute grind—stay patient early and you’ll thank yourself later.
Saturday brings the energy with a partner workout—come ready to work and have some fun.
Sunday closes the week with a longer EMOM featuring rope climbs and core work.

The focus This Week:

Pace smart, move well, and stay consistent. There’s a lot here—but that’s the point.

Show up, trust the process, and let’s have a week.

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

At Innovate Sports Medicine , Lara (your on-site Athletic Trainer + Gym Manager) will figure out what’s actually going on, treat the issue, and give you a clear, simple plan so you can keep training instead of sitting out .

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it ��

MAKE AN APPOINTMENT WITH LARA

THE VANQUISH GAUNTLET IS COMING ��

Grab a partner and get ready to throw down in our in-house summer competition.

Details:

• �� Date: July 25

• ⏰ Time: 8:00 AM start

• ��‍♀️ Teams: Partner competition

• �� Workouts: Released as we get closer

Expect high energy, great vibes, and a chance to test your fitness alongside your community.

Lock in your partner and sign up today .

WHO WE’RE WELCOMING WITH OPEN ARMS

Your Doorbell Friends

We talk a lot about fitness, nutrition, and recovery—but one of the most overlooked pieces of long-term health is simple: connection.

The research is clear—people with strong social ties tend to live longer, recover better, and experience less cognitive decline. But as adults, building and maintaining those friendships isn’t always easy.

That’s where the idea of a “doorbell friend” comes in.

A doorbell friend is someone who can show up at your house unannounced—and you’re genuinely happy to see them. No planning weeks ahead. No coordinating schedules. Just real, easy connection.

It’s the friend you call when something reminds you of them.
The one you swing by to see for 10–15 minutes.
The one you grab coffee for because you were already going.

Because here’s the truth: real connection isn’t built on occasional big plans—it’s built on small, consistent moments.

So here’s your challenge this week ➡️

Think of 2–3 people who could be your doorbell friends.
Let them know they’re always welcome.
And start showing up the same way.

No overthinking. No pressure. Just more connection.

It’s one of the simplest habits you can build—and one of the most powerful for your health, your happiness, and your life outside the gym.

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter June 9, 2026

Tue, 09 Jun 2026 22:02:57 GMT

“Every setback is just data for the next attempt.”

Achilles Cycle – Week 2: Game On

Week 2 of the Achilles Cycle is here, and we’re turning up the energy with a World Cup-inspired theme. This week is all about bringing intensity, variety, and a competitive edge into each class—challenging you across every aspect of fitness.

You’ll see a wide range of workouts designed to test different energy systems. From short, fast sprints to longer aerobic efforts, from lifting heavier loads to building stamina over time, each day has a purpose. The goal isn’t just to “win” the workout—it’s to prepare your body to perform well across the board.

What to Expect This Week:

Monday : Upper body strength paired with a higher-skill conditioning piece that challenges coordination and control under fatigue.
Tuesday: Front squat volume combined with a leg-focused conditioning workout inspired by the CrossFit Open.
Wednesday: A lower-intensity strength stamina day focused on building strong, sustainable positions.
Thursday: A longer aerobic workout featuring the Echo Bike, running, and burpee box jump overs.
Friday: Snatch complex work followed by a fast-paced couplet that rewards consistency under load.
Saturday: A partner workout inspired by the Hero workout “Gaza,” emphasizing teamwork, pacing, and communication.
Sunday: A 40-minute EMOM focused on sustained effort and consistency.

Let’s bring the energy, support each other, and have some fun with the competitive spirit this week.

THE VANQUISH GAUNTLET IS COMING ��

Grab a partner and get ready to throw down in our in-house summer competition.

Details:
• �� Date: July 25
• ⏰ Time: 8:00 AM start
• ��‍♀️ Teams: Partner competition
• �� Workouts: Released as we get closer

Expect high energy, great vibes, and a chance to test your fitness alongside your community.

Lock in your partner and sign up today .

Stronger at Any Age

A recent study on strength training in older adults reinforces something we believe deeply: it’s never too late to get stronger.

While older individuals may not build strength at the exact same rate as younger athletes, they still make meaningful progress—and a lot of that progress comes from the nervous system. Improvements in coordination, muscle recruitment, and overall efficiency allow the body to use existing strength more effectively.

In simple terms, getting stronger isn’t just about building more muscle. It’s also about your brain and body learning to work together better—and that ability can improve at any age.

This is why we don’t subscribe to the idea that weakness is just a normal part of aging, or that people should take it easy simply because they’re older. The research tells a different story. With the right coaching, progressive loading, and appropriate challenges, the body adapts and responds.

Strength is something you can build and maintain for life—and we’re here to help you do exactly that.

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it ��

MAKE AN APPOINTMENT WITH LARA

Vanquish Newsletter June 1, 2026

Tue, 02 Jun 2026 16:11:21 GMT

“Train your mind to be stronger than your excuses.”

The Achilles Cycle: Where Strength Gets Real

Achilles is here—and this 10-week cycle is all about building real, usable strength. Coming off Medusa, we shift into hypertrophy, density, and positional strength you can sustain under fatigue, with consistent loading across key lifts;

5x5 front squat

3x10 strict press

5x5 sumo deadlift.

Olympic lifting progresses from the hang to full lifts from the floor, building toward 1RM snatch and clean & jerk with a focus on strong, efficient movement.

Gymnastics is trained through challenging supersets and interference work to build true upper body strength and resilience. The cycle is anchored by benchmark conditioning pieces—including PRVN Engine, DT, and the return of Wax On, Wax Off—so you’ll have clear data to measure progress from start to finish.

Bottom line: this is where we put in the work, build muscle, and come out stronger everywhere.

What We’re Standing By (and Why You Should Too): The Foam Roller

If you’ve ever questioned whether foam rolling is actually worth your time… this one’s for you.

A recent study looked at how different recovery methods impact muscle healing—not just how sore you feel, but what’s actually happening in the muscle. After making participants’ calves sore, they compared three groups: foam rolling, massage gun, and doing nothing at all.

Here’s the kicker: everyone felt equally sore after a few days… but their muscles told a different story.

The foam roller group showed better improvements in muscle quality—things like stiffness, tone, and elasticity. The massage gun didn’t deliver the same results, and passive rest didn’t either. Translation: just because something feels the same doesn’t mean your body is recovering the same.

Even more important—how you foam roll matters.

Foam rolling isn’t just mindlessly going back and forth while scrolling your phone. It’s a tool. When used with intention—targeting tight areas, applying steady pressure, and even pairing it with breathing—it can help your body move better, recover faster, and stay more resilient.

Bottom line: if you want to get more out of your training, don’t skip the basics. A few focused minutes with a foam roller can go a long way.

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will figure out what’s actually going on, treat the issue, and give you a clear, simple plan so you can keep training instead of sitting out.

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it ��

MAKE AN APPOINTMENT WITH LARA

Vanquish Newsletter May 25, 2026

Tue, 26 May 2026 14:32:31 GMT

“Your PR isn’t the goal—it’s the result of everything you’ve done to earn it.”

This Memorial Day, We Remember Through MURPH.

Memorial Day isn’t just another workout—it’s a moment. A moment to push harder, dig deeper, and honor the men and women who gave everything for the freedoms we live and train under every day. At Vanquish, we don’t take that lightly. This week, every rep has purpose, every drop of sweat means something, and every finish line is a reminder: we get to do this because of them.

Week 11 of the Medusa Cycle

We’re closing out the Medusa Cycle the best way we know how—together.

This week is all about celebrating the work you’ve put in, pushing your limits one more time, and finishing strong as a community. We kick things off on Memorial Day with Murph—a workout that means more than just fitness. It’s about effort, grit, and honoring something bigger than ourselves.

From there, the week brings a mix of fun, challenge, and just the right amount of grind. You’ll see some classic workouts, opportunities to move and recover, and partner pieces that remind you why showing up here matters.

The theme? A 90s Road Trip. And just like any great road trip, it’s not about rushing through—it’s about the experience, the people beside you, and making every mile count.

Let’s make this a week to remember. Show up, give your best, and leave no doubt. ��

Recess isn’t just for kids—and the science proves it.

The American Academy of Pediatrics recently doubled down on something simple but powerful: kids need daily breaks to move, reset, and recharge. Not as a reward… but as a requirement.

Why? Because breaks improve focus, help with learning, build confidence, and support mental health.

Sound familiar?

The truth is, nothing changes when we grow up. Your body and brain still aren’t designed for nonstop work, stress, or sitting all day. You don’t perform better by skipping breaks—you just build fatigue.

That’s why what you do here matters.

An hour in the gym isn’t just a workout. It’s your reset button. It’s your chance to move, clear your head, connect with people, and come back stronger—physically and mentally.

So treat it like recess.

Protect it. Show up for it. And don’t let anything (even yourself) take it away.

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it ��

MAKE AN APPOINTMENT WITH LARA

Vanquish Newsletter May 18,2026

Tue, 19 May 2026 15:18:30 GMT

Vanquish Newsletter

“Your PR isn’t the goal—it’s the result of everything you’ve done to earn it.”

Week 10: Test Week is Here

We’ve officially reached a big milestone in the Medusa Cycle— Test Week .

This week is your opportunity to see your progress in action as we build to new one-rep maxes in the Back Squat, Deadlift, and Bench Press , all while setting your body up for success heading into Murph next Monday .

The focus is simple:

Show up. Stay present. Compete with yourself.

This isn’t about perfection—it’s about effort, intention, and trusting the work you’ve put in over the past 9 weeks.

What to Expect This Week

Monday: Find a heavy Bench Press single, then jump into a challenging upper body workout.

Tuesday: Build to a Back Squat max, followed by a barbell conditioning piece that tests your form under fatigue.

Wednesday: A longer, steady-paced workout to keep you moving and recovering between heavy days.

Thursday: Focus on Hang Snatch skill work paired with a fast-paced interval workout.

Friday: Finish strong with a Deadlift 1RM, then a short, powerful posterior chain burner.

Saturday: Partner workout designed to challenge grip, core, and teamwork.

Your Focus This Week

Prioritize recovery. The reset and quality movement matter more than ever.

Stay consistent. You don’t need to feel amazing to make progress—just show up and do the work.

Think ahead to Murph. Every smart decision you make this week sets you up for a better performance next Monday.

Trust your training. Move well. Push when it counts. And remember—
progress isn’t just measured in PRs, but in how you show up.

�� MURPH IS COMING — CLAIM YOUR HEAT ��

One of the biggest, most electric days of the year at Vanquish is almost here—and now it’s time to lock in your spot. Grab your crew, sign up in Wodify , and get ready to throw down.

�� 5/25
⏰ Heats at 7, 8, and 9am (reserve your spot in Wodify now)
�� Kids Heat at 10am

�� All levels welcome — Murph is meant to be shared. Scale as needed and show up ready to give your best.

��‍��‍�� Parents: Sign your kids up using the link and be sure to complete the waiver (included in the form).

�� Potluck to follow — bring something , hang out, and celebrate with the community

Big energy. Big effort. Big community.
Let’s pack the house ��

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it ��

MAKE AN APPOINTMENT WITH LARA

What’s Assisting Your Lifting Game — Your Brain

When most people think about getting stronger, they think about building muscle. But that’s only part of the story.

Research shows that a huge piece of strength—at any age—comes from your nervous system . As you train, your body gets better at recruiting muscle, firing more efficiently, and coordinating movement. In simple terms, your brain gets better at telling your muscles what to do.

Even in older adults, strength gains still happen. Maybe not always at the same rate as younger athletes, but the improvements are real—and much of that progress comes from these neurological adaptations, not just muscle growth.

�� Want to dive deeper into the research?

What does that mean for you?

Getting stronger isn’t just about adding size. It’s about training your body to use what it already has, better .

It also means this:
Weakness isn’t something you have to accept with age.

The body is incredibly adaptable when it’s given the right stimulus. Progressive loading, challenging workouts, and consistent effort all signal your system to improve—and it responds.

So whether you’re chasing a PR or just looking to feel stronger in your everyday life, remember:
your strength is trainable, and your potential doesn’t have an expiration date.

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter May 12, 2026

Tue, 12 May 2026 19:26:36 GMT

Vanquish Newsletter

“You have to show up for yourself every single day.”

— Alex Morgan

Medusa Cycle – Week 9: Game On ⚡️

Week 9 is here, and it brings a fun Pokémon-inspired theme with it—but don’t be fooled, this is where things get real. This week is designed to showcase everything you’ve been building over the past nine weeks. You’ll see a blend of heavy barbell work, aerobic conditioning, gymnastics, and accessory training—all coming together to challenge every energy system.

The goal? Put your fitness to the test. Lean into the intensity, stay sharp with your technique (especially when fatigue sets in), and trust the work you’ve been putting in. This is your time to show what you’re capable of.

Here’s what to expect:

Monday: Kick things off with a hang snatch complex, followed by a high-intensity workout that tests your barbell cycling under fatigue.
Tuesday: Upper body strength with bench press, paired with a Murph-style workout that rewards smart pacing and muscular endurance.
Wednesday: A classic—Annie—combined with deadlift work to build power and efficiency.
Thursday: A longer aerobic day with running, carries, and holds to keep you moving while allowing for active recovery.
Friday: Back to the barbell with squats and a challenging interval workout on the rower.
Saturday: Partner day! Expect rope climbs, teamwork, and a longer AMRAP that tests stamina and coordination.
Sunday: Finish strong with step-ups and a cycling interval focused on leg endurance and posterior chain strength.

This week is about effort and execution. Bring the energy, support your community, and embrace the challenge. Let’s see what you’ve built. ��

�� MURPH IS COMING — CLAIM YOUR HEAT ��

One of the biggest, most electric days of the year at Vanquish is almost here—and now it’s time to lock in your spot. Grab your crew, sign up in Wodify, and get ready to throw down.

�� 5/25
⏰ Heats at 7, 8, and 9am (reserve your spot in Wodify now)
�� Kids Heat at 10am

�� All levels welcome — Murph is meant to be shared. Scale as needed and show up ready to give your best.

��‍��‍�� Parents: Sign your kids up using the link and be sure to complete the waiver (included in the form).

�� Potluck to follow — bring something , hang out, and celebrate with the community

Big energy. Big effort. Big community.
Let’s pack the house ��

The Recovery Mantra We Live By

If you’ve spent any time around our coaching team, you’ve probably heard this from our in-house Athletic Trainer and Head Coach, Lara:

“Injury doesn’t—and shouldn’t—stop training.”

It’s not just something we say. It’s how we coach, how we modify, and how we keep you moving forward no matter what life throws at you.

Injuries happen. That’s part of being an athlete. But hitting pause on everything? That’s not the approach here. Instead, we shift the question from “Can I train?” to “What CAN I train?”

Tweaked your knee? We’re building upper body strength.
Dealing with a shoulder issue? Your legs are still ready to work.
Limited movement? We find a way—because there’s almost always something you can do.

This mindset isn’t just about maintaining fitness—it’s about staying connected. To your routine. To your progress. To your people. Showing up, even in a modified way, keeps momentum on your side and supports your mental game just as much as your physical one.

Research backs this up: injuries don’t just affect the body—they impact your mindset, your motivation, and your overall well-being. Staying active (in the right way) plays a huge role in recovery on all fronts.

You’re not meant to be sidelined—you’re meant to be supported. Through smart training, intentional modifications, and guidance every step of the way.

So next time something feels off, don’t count yourself out.
Show up. Adjust. Keep going.

Because progress doesn’t stop—it just adapts. ��

Fix What’s Holding You Back

Got a nagging shoulder, cranky knees, or tight hips?

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will assess what’s going on, treat it, and give you a simple plan to keep training—not sit out.

No quick fixes. Just real solutions that keep you moving.

If something’s been bugging you, let’s take care of it ��

MAKE AN APPOINTMENT WITH LARA

Show up. Put in the work. Let’s go. ��

Vanquish Newsletter May 8, 2026

Fri, 08 May 2026 20:09:05 GMT

Vanquish Newsletter

"Real con fidence starts when you stop trying to look like everyone else"

-Ilona Maher

Week 8 of the Medusa Cycle is here —and it’s time to lean in.

We’re just two weeks away from the end of this cycle, and this week is designed to help you make the most of everything you’ve been building. You’ll see a consistent theme across each day: sustaining effort even when you’re a little tired. That means lifting with intention, pushing your conditioning, and continuing to sharpen your skills.

This isn’t a week to go through the motions. Each workout has a purpose, and understanding what you’re aiming for will help you get the most out of your training.

Here’s what to expect:

Monday: Heavy back squats followed by a challenging, grip-heavy workout that tests your pressing strength and posterior chain.
Tuesday: A high-skill interval workout featuring bar muscle-ups, double unders, and lunges—focus on pacing and managing fatigue.
Wednesday: Bench press strength paired with a fast-paced, high-intensity row and barbell workout.
Thursday: A longer endurance day, combining cardio and core work over an extended session.
Friday: Clean technique work leading into a fun but spicy AMRAP.
Saturday: Partner workout focused on pulling strength, grip, and teamwork.
Sunday: Build to a 1RM strict press, then finish with a muscular endurance piece to close out the week strong.

This is where progress really starts to show. Stay focused, trust your training, and bring a little extra intention to each session—you’re closer to the finish line than you think.

�� MURPH IS COMING — ARE YOU IN? ��

One of the biggest, most electric days of the year is almost here. Show up, throw down, and take on Murph with your crew.

�� 5/25
⏰ Heats at 7, 8, and 9am
�� Kids Heat at 10am
�� All levels welcome — scale as needed
��‍��‍�� Parents: sign your kids up using this link , and please complete the waiver (both are included in the sign-up form and linked here).
�� Potluck to follow — bring something & hang out

Big energy. Big effort. Big community.

Let’s pack the house ��

Loneliness Is as Harmful as Smoking—Are You Training Your Social Health?

You already know social connection matters—but knowing it and prioritizing it are two different things.

We plan our workouts, dial in nutrition, and protect our sleep… but social health often gets pushed aside.

Here’s the reality: research from Julianne Holt-Lunstad found that social isolation can carry a similar health risk to smoking 15 cigarettes a day. Loneliness isn’t just a feeling—it’s a physical stressor that can increase inflammation and impact long-term health.

And in busy seasons? It’s easy to go weeks without real connection.

So treat social time like training:

Schedule it. Protect it. Show up for it.
Dinner with friends. A walk and talk. A quick call.

Those reps matter too.

Fix What’s Holding You Back

Got a nagging shoulder, cranky knees, or tight hips?

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will assess what’s going on, treat it, and give you a simple plan to keep training—not sit out.

No quick fixes. Just real solutions that keep you moving. If something’s been bugging you, let’s take care of it ��

MAKE AN APPOINTMENT WITH LARA

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!

vanquishfitness

Vanquish Newsletter

"You don't rise to the level of your goals. You fall to the level of your systems." — James Clear

�� Week 7: Lights, Camera... Action!

THE VANQUISH GAUNTLET IS COMING ��

���� Strength Isn't Just Built in the Gym

STOP TRAINING AROUND PAIN. FIX IT.

Vanquish Newsletter July 6th

Vanquish Newsletter June 29, 2026

Vanquish Newsletter June 15, 2026

"I’m not a perfectionist, but I like to feel that things are done well.” — Andrés Iniesta

Achilles Cycle – Week3: LEO WEEK IS HERE

The focus This Week:

Don’t Train Around It—Fix It and Keep Moving

THE VANQUISH GAUNTLET IS COMING ��

WHO WE’RE WELCOMING WITH OPEN ARMS

Vanquish Newsletter June 9, 2026

“Every setback is just data for the next attempt.”

Achilles Cycle – Week 2: Game On

What to Expect This Week:

THE VANQUISH GAUNTLET IS COMING ��

Stronger at Any Age

Don’t Train Around It—Fix It and Keep Moving

Vanquish Newsletter June 1, 2026

“Train your mind to be stronger than your excuses.”

The Achilles Cycle: Where Strength Gets Real

What We’re Standing By (and Why You Should Too): The Foam Roller

Don’t Train Around It—Fix It and Keep Moving ﻿

Vanquish Newsletter May 25, 2026

“Your PR isn’t the goal—it’s the result of everything you’ve done to earn it.”

Vanquish Newsletter May 18,2026

Vanquish Newsletter

Vanquish Newsletter May 12, 2026

Vanquish Newsletter

Medusa Cycle – Week 9: Game On ⚡️

���� MURPH IS COMING — CLAIM YOUR HEAT ����

The Recovery Mantra We Live By

Fix What’s Holding You Back

Vanquish Newsletter May 8, 2026

Vanquish Newsletter

Vanquish Newsletter Mar 23, 2026

Vanquish Newsletter

Vanquish Newsletter September 15, 2025

Vanquish Newsletter

Vanquish Newsletter September 9, 2025

Vanquish Newsletter

Vanquish Newsletter August 25, 2025

This Week at Vanquish – Hercules Cycle Continues

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

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

Innovate Sports Medicine

Vanquish Newsletter August 18, 2025

Vanquish Newsletter

This Week at Vanquish – Hercules Cycle Continues

�� Strength Isn't Just Built in the Gym

Don’t Train Around It—Fix It and Keep Moving

�� MURPH IS COMING — CLAIM YOUR HEAT ��