vanquishfitness

Vanquish Newsletter October 12th

Mon, 12 Oct 2026 18:27:06 GMT

Hercules: Week 9 — Test Week ��

Nine weeks of hard work come down to this! Week 9 is Test Week, your chance to see how far you’ve come and celebrate your progress. This week features four major strength tests: a new 1RM Power Clean on Monday, a 3RM Back Squat on Tuesday, a 3RM Bench Press on Wednesday, and a 3RM Deadlift on Friday. Conditioning rounds out the week while keeping the focus on strength and performance.

Here’s what’s ahead:

Monday: Test your Power Clean before tackling Hanging on by a Thread, a 12-minute AMRAP of biking, deadlifts, hang power cleans, and double unders.

Tuesday: Find your 3RM Back Squat, then take on Nancy — five rounds of running and overhead squats.

Wednesday: Test your 3RM Bench Press before Climbing the Walls, a gymnastics-focused workout featuring push-ups, wall walks, pull-ups, and toes-to-bar.

Thursday: Challenge your engine with Engine Check, a 20-minute EMOM of rowing, box jump-overs, and wall balls.

Friday: Test your 3RM Deadlift before Rhythm and Roll, combining running, kettlebell swings, burpees, and farmer’s carries.

Saturday: Team up for Controlled Chaos, a partner workout featuring biking, shoulder-to-overhead, plank holds, and muscle-ups.

A few reminders: Record your results, focus on quality movement, and celebrate every bit of progress — whether that’s a new PR, better technique, or simply feeling stronger than you did nine weeks ago.

Trust your training, bring your best effort, and let’s finish Hercules strong!

A Little More Awareness

Understanding Breast Tissue

Dense breast tissue is common, but it’s important to understand what it means for your breast health. Nearly half of women over 40 have dense breasts, which can make cancer harder to detect on a mammogram and is associated with an increased risk of breast cancer.

Researchers at UCSF are exploring why. Their findings, published in Cancer Cell, suggest that the stiffness of dense breast tissue may influence immune cells called macrophages. These cells may release substances that damage nearby cells’ DNA, potentially contributing to cancer development. More research is needed, but these findings could help guide future prevention and treatment strategies.

What can you do now?

Know your breast density. Check your mammogram results or ask your healthcare provider.

Talk with your doctor. If you have dense breasts, ask whether additional screening, such as an ultrasound or MRI, may be appropriate for you.

Stay up to date. Continue recommended screenings and discuss any breast health concerns with your provider.

Knowledge is a powerful tool when it comes to your health. Understanding your breast density can help you make informed decisions about screening and early detection.

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 October5th

Mon, 05 Oct 2026 14:36:35 GMT

“Don’t limit your challenges. Challenge your limits.”

— Jerry Dunn

Week 8: Between Worlds

We’ve reached Between Worlds — our deload week before next week’s testing.

This week is all about moving well, staying sharp, and reducing fatigue . Volume and loading come down while we keep the skills and positions we’ve been working on feeling fresh. The goal? Leave most sessions feeling better than when you started .

The Week Ahead

Monday–Thursday: Skill work, bar speed, aerobic conditioning, and quality movement.
Friday–Saturday: Short bursts of intensity with intervals and partner conditioning.
Sunday: We’ll bring things back down with controlled positional work and carries.

What You'll See

Monday — “The Upside Down”
Bar muscle-ups, power snatches, GHD sit-ups/V-ups, and double unders.

Tuesday — “The Rift”
Russian kettlebell swings, box jumps, and ring dips, plus deadlift and bench press.

Wednesday — “The Other Side”
A 30-minute AMRAP of rowing, dumbbell step-overs, running, and overhead squats.

Thursday — “Déjà Vu”
Clean & jerks and toes-to-bar, plus power clean work.

Friday — “Time Loop”
Wall walks, bike calories, and wall balls, followed by back squats.

Saturday — “In Limbo”
Partner conditioning with running, pull-ups, synchronized dumbbell snatches, and burpees.

Sunday — “The Threshold”
Rowing, carries, handstand holds, and L-sits.

The Big Picture

This is not the week to prove how hard you can push . Trust the work you’ve already put in, keep your reps clean, and respect the prescribed loading.

Next week is testing. This week is about getting ready for it.

Why the Labels we Use matter

Your body may take them more seriously than you think.

Research from Stanford’s Mind & Body Lab has explored how our beliefs and expectations can influence how our bodies respond.

In one study, people were given fake genetic results and then tested on things like endurance and appetite. Surprisingly, those who believed they had a genetic disadvantage actually performed differently—even though the results weren’t real.

The takeaway isn’t that mindset can magically fix everything. It’s that the stories we tell ourselves can influence how we move, feel, and approach challenges.

We see this all the time in the gym:

“I’m not an athlete.”

“I have bad knees.”

“I’m terrible at running.”

“I can’t do pull-ups.”

“I’m just not strong.”

Try giving yourself a little more room to change:

“I’m working on my running.”
“I’m learning how to move comfortably with my knees.”
“I don’t have a pull-up yet.”
“I’m getting stronger.”

Your current ability is a snapshot—not a permanent label.

Give yourself some room to change before you let a label define you.

If you want, I can also make this a little punchier and more “Vanquish newsletter” sounding , with a stronger opening hook.

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 September 28th

Mon, 28 Sep 2026 20:15:53 GMT

“Love. Discipline. Sometimes it gets close and not everybody understands it… I think you can accomplish some things and it still can be fun.”

-Pat Murphy

Week 7: it's complicated

Things are about to get a little… complicated.

Week 7 of Hercules is all about interference —pairing movements that challenge different parts of your fitness at the same time. Think barbell + gymnastics, conditioning + midline work, or partner workouts where the clock adds another layer to the challenge.

The goal isn’t just to move fast. It’s to manage your transitions, grip, breathing, and pacing so you can keep moving well when things start to get uncomfortable.

You’ll see some heavier barbell work throughout the week, with most of the big lifts living in the 75–85% range, along with moderate-length conditioning pieces that will keep you thinking while you work.

The Week Ahead:

Monday — Interlocked

We’ll kick things off with a Power Clean, Front Squat, and Split Jerk complex before jumping into five rounds of thrusters, dumbbell snatches, and burpee pull-ups.

Tuesday — Double Helix

Two challenging 15-minute pieces pairing the row with wall walks, then running with toes-to-bar. Two different combinations, one big test of pacing and movement management.

Wednesday — Tangled

Deadlift waves lead into a descending ladder that pairs heavy deadlifts with box jumps before shifting to lighter deadlifts and box jump-overs.

Thursday — Chain Reaction

Push Press volume followed by five sets of dual dumbbell hang clean & jerks and double-unders. Find a rhythm and try to stay there.

Friday — Give & Take

Back Squat waves and a max-rep set set the stage for a 12-minute EMOM featuring lunges, lateral burpees, and strict pull-ups.

Saturday — Intertwined

Grab a partner for a carry-heavy grinder featuring kettlebell runs, dumbbell bench, synchronized sit-ups, and farmer’s carries.

Sunday — Mixed Signals

We’ll close out the week with five sets of bike, wall balls, and rowing. Your legs will have plenty to say by the end.

The takeaway: This week rewards the athletes who know when to push, when to breathe, and when to break a movement before they have to. Don’t just attack the first movement—have a plan for the whole workout.

It’s complicated. But that’s what makes it fun.

Why Your Health’s ROI Doesn’t Last Forever

Net Fulfillment Over Net Worth.

We recently finished Die With Zero by Bill Perkins, and it sparked some interesting conversations about money, time, health, and what it actually means to get the most out of your life.

One of the book’s central ideas is pretty simple:

What good is building wealth if you wait too long to actually enjoy your life?

Perkins argues that we can become so focused on saving, accumulating, and planning for the future that we forget there’s another resource we’re spending every day: time.

And there’s an important connection between that idea and what we do at Vanquish.

Your health and fitness are an investment, but unlike a retirement account, you can’t wait forever to collect the return.

The ability to travel, play with your kids, hike a new trail, pick up a new hobby, compete, or simply move through your day without limitations depends in part on the body you build and maintain along the way.

That means your investment in strength, mobility, cardiovascular fitness, nutrition, and overall health isn’t just about looking or performing better today.

It’s about keeping your options open for tomorrow.

Maybe the return on your gym membership is a PR. Maybe it’s being able to carry your luggage through an airport without thinking twice. Maybe it’s having the energy to keep up with your kids. Maybe it’s saying yes to the trip you’ve always wanted to take.

The point is that health creates opportunities.

So while we’re all working toward different goals at Vanquish, the bigger goal is pretty universal:

Stay strong. Stay capable. Stay ready to say yes to the life you want to live.

Because there’s no point waiting for someday to start living—and there’s no better time to invest in the body that gets you there than today.

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 September 21st

Mon, 21 Sep 2026 18:00:49 GMT

“Girls playing sports is not about winning gold medals. It’s about self-esteem, learning to compete, and learning how hard you have to work in order to achieve your goals.”

- Jackie Joyner-Kersee

Week 6: Animal Instinct

This week, we’re tapping into our Animal Instinct.

The theme is simple: attack with intention, then stay in control. You’ll see a mix of fast starts, sustained efforts, and workouts that reward smart pacing. The goal isn’t to throw everything at the first two minutes—it’s to know when to push, when to settle in, and when to turn it up again.

Expect plenty of barbell work, squats, pulling, pressing, conditioning, and some serious grip work as we move through the week. The weights stay manageable and repeatable, so the challenge comes from density, intensity, and how well you manage your effort.

Monday — Ambush

We kick things off with a snatch complex paired with depth jumps to box jumps, followed by Ambush—a 10-round sprint designed to test how well you can attack the work and recover during the built-in rest.

Tuesday — Fight or Flight

It’s #TEAMPRVNTUESDAY. After a power clean complex from the knee and low hang, we hit Fight or Flight: a run, burpee box jump-over, and bike combination that will have you working at a true 10/10 effort.

Wednesday — The Chase

Four sets of six on the Back Squat set the stage before The Chase. You’ll tackle three 5-minute AMRAPs featuring pull-ups, sit-ups, and air squats. Find a pace you can sustain—and then see how much you have left in the tank.

Thursday — Engine Day

Thursday brings one of the week’s biggest conditioning pieces: a 20-minute AMRAP of rowing, heavy deadlifts, and strict handstand push-ups. There are plenty of options to help everyone find the right stimulus.

Friday — Apex

We pair Bench Press work with Apex, a descending toes-to-bar ladder broken up by loaded front-rack lunges. Expect your core, grip, and pressing strength to get plenty of attention.

Saturday — Pack Mentality

Grab two teammates and get ready to work. Pack Mentality is a two-station team grinder featuring bike calories and synchronized movements. This one is all about communication, effort, and letting your teammates pull you along.

Sunday — Strength & Grip

We close out the week with a dedicated strength day featuring rope climbs, barbell rows, and hammer curls. A perfect way to finish Animal Instinct and build the pulling strength and grip capacity that carry over into everything else we do.

The takeaway: This week isn’t about simply going harder. It’s about learning when to attack, settle in, and attack again. Trust your training, move with purpose, and let the pack pull you along.

What We're Celebrating —

More Girls in Sports. More Research for Female Athletes.

We’ve got some great news to celebrate in women’s and girls’ sports.

More girls are playing high school sports than ever before. During the 2025–26 school year, 3.65 million girls participated in high school sports in the U.S.—nearly 115,000 more than the year before. That continues a five-year trend of growth and is a pretty incredible jump from the fewer than 300,000 girls who participated in 1971.

Some of the biggest growth is happening in sports that haven’t traditionally had as much participation from girls. More than 102,000 girls now play flag football, while nearly 89,000 girls participated in wrestling during the 2025–26 school year. Volleyball also crossed the 500,000-player mark for the first time.

And there’s another reason to celebrate: female athletes are finally getting more attention from sports science.

For years, much of sports medicine research was conducted primarily on men, leaving important questions about female athletes without enough research behind them. Topics like menstrual cycles, RED-S, ACL injuries, puberty, pregnancy, and endometriosis deserve research that specifically considers the female athlete.

The Global Alliance for Female Athletes is working to help close that gap by connecting research with the doctors, physical therapists, nutrition professionals, coaches, and athletes who can put it into practice. The alliance now includes nine countries, with additional supporting partners.

At Vanquish, we believe strong women and girls belong in the weight room, on the field, and wherever they choose to compete. Seeing participation grow while the science catches up is something worth celebrating.

More girls playing sports. More research supporting female athletes. We’ll take that as a win.

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 September 15th

Tue, 15 Sep 2026 16:37:18 GMT

“You can’t be afraid of failure. You have to be willing to fail in order to succeed.”

- Geno Auriemma

Hercules Week 4: Familiarity With a Twist

This week might feel a little familiar — and that’s intentional.

You’ll see workouts that borrow from past experiences, with a few twists along the way. Repetition builds recognition, and recognition builds confidence under fatigue.

Expect muscular endurance, midline work, mixed-modal conditioning, grip challenges, and plenty of opportunities to practice pacing and repeatable effort.

Monday — Echo: Speed deadlifts followed by pull-ups and Echo Bike intervals.
Tuesday — Jamais Vu: Front and back squat work followed by a descending ladder of kettlebell thrusters and burpees.
Wednesday — Doppelganger: Two 12-minute pieces featuring running, rowing, GHD/V-ups, kettlebell swings, sit-ups, and dumbbell snatches.
Thursday — Identity Crisis: Push press and push jerk work followed by bench press, double unders, and farmers carries.
Friday — 9/11: A 2001m row buy-in followed by nine rounds of eleven reps. A workout built around remembrance and resilience.
Saturday — Familiar Stranger: A two-person waterfall workout featuring running, hang power snatches, and back-rack step-ups.
Sunday — Double Take: A 30-minute strength EMOM featuring bench press, sandbags, rows, carries, and planks.

The Challenge

Pick your number. Then hold yourself to it.

This week isn’t about going out too hot. It’s about knowing what you can sustain, sticking to the plan, and owning the result.

Set the plan. Trust the plan. Own the score.

�� Brookfield Road Construction Update

Starting September 3, Brookfield Road will be closed to through traffic for approximately 2.5 weeks. Vanquish will remain accessible, but you’ll need to approach the gym from the south during this phase of construction. Please follow posted detour signs and flaggers and allow a few extra minutes for possible delays. Thanks for your patience!

What’s On Our Watchlist?

The Dynasty: UConn Huskies .

Apple TV’s The Dynasty: UConn Huskies takes a look at one of the most successful programs in women’s college basketball. But what stood out to us wasn’t just the championships.

It was the standards.

UConn didn’t become UConn because they discovered a secret training method. They built a culture where excellence was expected , and then passed that expectation from one group of athletes to the next.

Geno Auriemma’s coaching style is demanding and, at times, confrontational. But the bigger lesson isn’t that everyone needs to coach like Geno. In fact, coaches like UCLA’s Cori Close show that you can have incredibly high standards while leading in a very different way.

The important part is not lowering the standard just because the approach changes.

Listen to players like Rebecca Lobo, Sue Bird, Diana Taurasi, Maya Moore, Breanna Stewart, and Paige Bueckers talk about their experiences, and you hear the same theme: they weren’t looking for comfort. They wanted to find out how good they could become.

That’s something we can all take from.

At Vanquish, we believe training should challenge you, support you, and help you become better than you were yesterday. The goal isn’t perfection. It’s showing up, doing the work, and continuing to raise the standard.

Great cultures don’t happen by accident. They’re built one workout, one rep, and one expectation at a time.

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 September 7th

Tue, 08 Sep 2026 18:29:14 GMT

“You can’t be afraid of failure. You have to be willing to fail in order to succeed.”

- Geno Auriemma

Hercules Week 4: Familiarity With a Twist

This week might feel a little familiar — and that’s intentional.

You’ll see workouts that borrow from past experiences, with a few twists along the way. Repetition builds recognition, and recognition builds confidence under fatigue.

Expect muscular endurance, midline work, mixed-modal conditioning, grip challenges, and plenty of opportunities to practice pacing and repeatable effort.

Monday — Echo: Speed deadlifts followed by pull-ups and Echo Bike intervals.
Tuesday — Jamais Vu: Front and back squat work followed by a descending ladder of kettlebell thrusters and burpees.
Wednesday — Doppelganger: Two 12-minute pieces featuring running, rowing, GHD/V-ups, kettlebell swings, sit-ups, and dumbbell snatches.
Thursday — Identity Crisis: Push press and push jerk work followed by bench press, double unders, and farmers carries.
Friday — 9/11: A 2001m row buy-in followed by nine rounds of eleven reps. A workout built around remembrance and resilience.
Saturday — Familiar Stranger: A two-person waterfall workout featuring running, hang power snatches, and back-rack step-ups.
Sunday — Double Take: A 30-minute strength EMOM featuring bench press, sandbags, rows, carries, and planks.

The Challenge

Pick your number. Then hold yourself to it.

This week isn’t about going out too hot. It’s about knowing what you can sustain, sticking to the plan, and owning the result.

Set the plan. Trust the plan. Own the score.

�� Brookfield Road Construction Update

What’s On Our Watchlist?

The Dynasty: UConn Huskies .

Apple TV’s The Dynasty: UConn Huskies takes a look at one of the most successful programs in women’s college basketball. But what stood out to us wasn’t just the championships.

It was the standards.

The important part is not lowering the standard just because the approach changes.

That’s something we can all take from.

Great cultures don’t happen by accident. They’re built one workout, one rep, and one expectation at a time.

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 August 31st

Mon, 31 Aug 2026 16:28:52 GMT

“You’ll never do a whole lot unless you’re brave enough to try.”

- Dolly Parton

�� Hercules Week 3: The Mandela Effect

Things may look familiar this week… but don’t trust your memory. Week 3 is all about The Mandela Effect —when we collectively remember something that never actually happened. Each workout takes something recognizable and adds a twist, flips the script, or sends you in a different direction.

Expect power snatches, toes-to-bar, burpees, wall balls, double-unders, strict handstand push-ups, deadlifts, bench press, back squats, running, and plenty of barbell work. The big focus this week? Pacing and execution. A workout may look familiar, but the demands are different, so don’t let your memory dictate your pace.

Coaches will help you spot the difference during the whiteboard brief. Listen for what’s changed, understand the intended stimulus, and attack the workout that’s actually in front of you—not the one you think you remember. ��

�� Brookfield Road Construction Update

Starting September 3 , Brookfield Road will be closed to through traffic for approximately 2.5 weeks. Vanquish will remain accessible , but you’ll need to approach the gym from the south during this phase of construction. Please follow posted detour signs and flaggers and allow a few extra minutes for possible delays. Thanks for your patience!

�� Labor Day Schedule

We’re keeping things simple this Labor Day! There will be no regularly scheduled classes , but we’ll have one all-levels class at 8:00 AM for anyone looking to get their holiday workout in. Open Gym will remain available 24/7 as usual, so you can train on your own schedule. Enjoy the holiday! ��

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 August 24th

Tue, 25 Aug 2026 17:12:26 GMT

“Train for the life you want to live.”

�� Hercules Week 2: Flight of the Conchords

Week 2 builds on the foundation from Week 1 with a mix of strength, barbell work, gymnastics, and conditioning. Expect heavy lower-body work, opportunities to sharpen your barbell cycling, and workouts that challenge both your fitness and pacing.

The big takeaway: not every workout needs to be a red-line effort. Focus on good movement, smart pacing, and quality reps. Training is about knowing when to push—and when to stay controlled.

�� Week 2 Highlights

Monday : Back squats + Business Time — toes-to-bar and thrusters.

Tuesday: Deadlifts & bench press + a grip-heavy conditioning piece.

Wednesday : Community Cup E4 — double unders, air squats, and dumbbell snatches.

Thursday: Strict pull-up strength + running and midline work.

Friday: Clean & jerk technique + a challenging row/barbell workout.

Saturday : Team Day! Hiphopopotamus vs. Rhymenoceros — wall balls, wall walks, box jump-overs, and kettlebell swings.

Sunday : Bowie — a 24-minute EMOM designed for steady movement and active recovery.

�� Coach's Cue

Train with purpose. Know your pace, respect the stimulus, and don't confuse going harder with training better.

�� Who Can Stand on One Leg for 10 Seconds?

Hopefully you—and your parents—can! Balance might seem simple, but it requires strength, coordination, body awareness, mobility, and control all working together.

Dr. Rhonda Patrick recently highlighted a study of more than 1,700 adults ages 51–75 that found people who couldn't stand on one leg for 10 seconds had an 84% higher risk of all-cause mortality over the following seven years, even after accounting for factors like age, sex, BMI, and several health conditions.

That doesn't mean standing on one leg is a magic longevity test. Instead, balance is a useful snapshot of how well several systems—strength, coordination, proprioception, vision, and neurological function—work together.

The good news? Balance is trainable. And it's something we work on at Vanquish all the time through single-leg movements, strength training, gymnastics, carries, mobility work, and conditioning.

One simple challenge: try standing on one leg for 10 seconds. Better yet, try brushing your teeth or putting on your shoes while balancing on one leg. If it's harder than expected, that's a great reminder that balance is a skill worth practicing.

At Vanquish, that's exactly why we train the way we do. Strength, conditioning, gymnastics, mobility, and balance aren't separate pieces—they all contribute to helping you move well and stay capable for life.

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 August 17th

Mon, 17 Aug 2026 18:07:48 GMT

“Hercules didn’t become strong by accident. Neither will you.”

Hercules: Week 1 — Let’s Set the Bar

Welcome to Hercules! ��

Hercules is a 9-week training cycle built to develop raw strength, barbell proficiency, and bodyweight control while building on the technical foundation established during Achilles. We’ll progress through two three-week building blocks, each followed by a deload week to allow for recovery and adaptation. Along the way, we’ll revisit classic CrossFit benchmarks and conditioning pieces before finishing with a comprehensive Test Week and transitioning into Artemis , our pre-Open preparation cycle.

Week 1 establishes the benchmarks we’ll build on throughout the cycle, with big lifts, purposeful conditioning, and plenty of opportunities to focus on quality movement and strong effort.

Monday: We open with the CrossFit Total , testing our squat, press, and deadlift before moving into accessory work for the lower body and shoulders.

Tuesday: It’s time to sharpen those gymnastics skills with toes-to-bar , followed by a 20-minute AMRAP that rewards efficiency, consistency, and upper-body endurance.

Wednesday: We move into a power snatch and hang squat snatch complex before tackling a barbell cycling chipper designed to test your leg stamina.

Thursday: We establish a 3RM bench press before jumping into a mixed-modal workout featuring rowing, lunges, and wall walks.

Friday: Bring the intensity! We’ll find a 1RM power clean before taking on the sprint-style chipper “Wipeout.”

Saturday: Grab a partner for a fun and competitive bike-and-triplet workout. Speed, strategy, and teamwork will all come into play.

Sunday: We close out the week with a 30-minute bodybuilding EMOM focused on quality movement, body awareness, and finishing the week feeling strong—not destroyed.

The goal this week?

Establish your baseline.

These numbers and performances give us a starting point for the work ahead. Don’t worry about chasing perfection or emptying the tank just to hit a number. Focus on moving well, giving an honest effort, and establishing benchmarks you can be proud to chase later in the cycle.

Hercules starts now. Let’s see what you’re capable of. ��️

How Much Lifting Is Actually Enough?

It depends

A recent 30-year study followed more than 147,000 nurses and health professionals and looked at how strength-training habits were associated with long-term health outcomes.

The interesting finding? People who averaged 90–120 minutes of strength training per week had a 13% lower risk of death from any cause compared with those who did none. The association was even stronger for cardiovascular and neurological disease mortality. Researchers did not see additional mortality benefits above about two hours of strength training per week.

So, should you stop training after two hours?

Absolutely not.

This study looked specifically at mortality—not everything that makes strength training valuable. It doesn't tell us how much training is needed to build muscle, increase strength, improve bone health, support joint health, develop athletic performance, or maintain the ability to move confidently as we age.

And there's an important distinction: more training isn't necessarily better for every goal, but the right amount of training for you depends on what you're trying to accomplish.

If your primary goal is longevity, this research suggests that 90–120 minutes of strength training per week may capture a significant portion of the mortality benefit. But if your goal is to get stronger, move better, build muscle, improve your fitness, or stay capable for decades to come, there are plenty of reasons to keep training.

The real question isn't "How little can I get away with?"

It's "What am I training for?"

And at Vanquish, we're here to help you train for more than just a number on a calendar. We're training to live strong, move well, and stay capable. ��

Source: British Journal of Sports Medicine, 2026.

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 August 10th

Mon, 10 Aug 2026 22:08:16 GMT

“There’s no crying in baseball!”

⚾ Week 11: Achilles Finale — Batter Up!

We’ve reached the final week of Achilles 2026! To close out the cycle, we’re stepping up to the plate with a Baseball-themed week inspired by the qualities the game demands: patience, precision, explosive power, and the ability to perform when the pressure is on.

This week is about putting everything you’ve built throughout Achilles to the test. Expect a little bit of everything — strength, gymnastics, conditioning, barbell cycling, and plenty of opportunities to push yourself.

Here’s what’s on deck:

⚾ Monday: Rowing + pull-up chipper
⚾ Tuesday: Bench press + running and push-up triplet
⚾ Wednesday: 5x5 Sumo Deadlift test + steady-state conditioning
⚾ Thursday: Wall walks + dumbbell thrusters to light up the shoulders
⚾ Friday: Snatches + a challenging AMRAP featuring toes-to-bar and barbell cycling
⚾ Saturday: Partner workout featuring rowing + farmer’s carries
⚾ Sunday: Bar muscle-up skill work + a two-set chipper to finish the cycle

This is the final inning of Achilles. You’ve put in the work, built your strength, developed your skills, and showed up week after week. Now it’s time to see what you’ve got.

Trust your training. Stay patient when you need to. Turn it on when it’s time.

2026 CrossFit Community Cup

The CrossFit Community Cup is coming to Vanquish! From August 1–31 , athletes around the world will take on four workouts designed to test fitness, have some fun, and build community.

We’ll be programming each workout in class so everyone can participate. And the best part? You can repeat each workout as many times as you’d like throughout the competition window.

Community Cup Workout Schedule:

��️ Workout 1 — August 10
�� Workout 2 — August 14
�� Workout 3 — Later this month
⚡ Workout 4 — Later this month

Whether you’re chasing a score, testing your fitness, or just looking for a fun new challenge, come see what you’ve got!

�� Learn more about the Community Cup

�� Brookfield Road Construction Update

The traffic pattern is changing again! Starting Monday, August 10 , Brookfield Road traffic will switch directions.

➡️ Northbound traffic will remain open on Brookfield Road.
⬅️ Southbound traffic will be detoured via Capitol Drive → Barker Road → North Avenue .

Additionally, River Road at Brookfield Road will close beginning Monday, August 10. Access to the recycling center on Riverview Drive and Wilderness Way is expected to remain open, with some short-term interruptions possible.

With the new traffic pattern, please allow yourself a few extra minutes when heading to Vanquish next week as everyone adjusts to the changes. Follow the posted signage and take your time moving through the work zone.

We know the construction has been a little… challenging ��, but we appreciate everyone's patience!

For the latest updates, visit the City of Brookfield's construction page:
Brookfield Road Construction Updates

As always, give yourself some extra time and we'll see you at Vanquish! ��

�� The Fitness Riddle: Build Slow, Lose Fast?

We all know building fitness takes time, but losing it can happen surprisingly quickly.

A 2024 review from Stanford’s cardiovascular medicine department looked at how our cardiovascular system adapts to training — and what happens when we stop. The big takeaway? Consistency matters.

Building fitness is a long game. Your heart, blood vessels, and overall cardiovascular system adapt to training over time. Improvements like increased stroke volume, better blood pressure control, and more efficient blood flow don’t happen overnight. They’re the result of months and years of consistent work.

Losing fitness can happen much faster. VO₂ max can begin to decline after just a few weeks without training, and some cardiovascular adaptations can fade even sooner. The longer the break, the more fitness you can lose.

But here’s the good news:

Maintaining fitness is easier than building it.

You don't need to train at 100% all the time to maintain your progress. A few workouts each week can go a long way toward keeping the fitness you've worked so hard to build.

Traveling? Injured? Busy week? That's okay.

Do something instead of nothing.

Go for a walk. Ride a bike. Swim. Work on mobility. Scale your workout. Get in what you can.

It doesn't have to look like your normal training to count.

The goal isn't perfection. It's consistency. Keep moving, keep showing up, and protect the fitness you've worked so hard to build.

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 August 3rd

Mon, 03 Aug 2026 17:42:34 GMT

“Test yourself. Trust yourself. Keep going.”

Achilles Week 10: Time to See the Work Pay Off

Week 10 of Achilles is re-test week — and this is where the work starts to show.

Throughout the week, we’ll revisit workouts and movements from Week 1, giving you a chance to see how much you’ve improved over the course of this cycle. That improvement isn’t just about adding weight to the bar or shaving time off the clock. It’s about better pacing, smarter strategy, greater confidence, and knowing how to push yourself when it counts.

From Monday’s Front Squat test to Friday’s DT re-test, every day gives you another opportunity to put your training to the test. You’ll see familiar workouts, familiar movements, and familiar challenges — but you’re not the same athlete who took them on in Week 1.

Trust the work. Trust your preparation. Trust yourself.

Come in with a plan, execute with intention, and let the results speak for themselves. Your goal isn’t simply to go harder — it’s to move better, pace smarter, and see what happens when months of consistent work come together.

Your best pace is the pace you can sustain. Your best effort is the one you can execute with intention.

Let’s see what you’ve built.

2026 CrossFit Community Cup

The CrossFit Community Cup is coming to Vanquish! From August 1–31 , athletes around the world will take on four workouts designed to test fitness, have some fun, and build community.

We’ll be programming each workout in class so everyone can participate. And the best part? You can repeat each workout as many times as you’d like throughout the competition window.

Community Cup Workout Schedule:

��️ Workout 1 — August 10
�� Workout 2 — August 14
�� Workout 3 — Later this month
⚡ Workout 4 — Later this month

Whether you’re chasing a score, testing your fitness, or just looking for a fun new challenge, come see what you’ve got!

�� Learn more about the Community Cup

�� Brookfield Road Construction Update

We're all feeling the effects of the Brookfield Road construction—especially when we forget to turn off autopilot and don't remember the detour until we're about to turn onto Brookfield Road!

At this time, Brookfield Road is still operating with southbound traffic only in front of the gym. We're closely f ollowing updates from the City's official construction page, and we'll be sure to keep everyone informed if anything changes.

Thank you for your patience, flexibility, and for sticking with us through the construction. We appreciate you making the extra effort to get to the gym, and we can't wait to see you in class!

The Basics Matter: Dementia Risk May Be More Modifiable Than We Thought

We came across some encouraging research recently: dementia may be becoming less common in older adults than it was decades ago.

A Duke University research team analyzed four decades of U.S. data and found that dementia rates among Americans ages 85–89 dropped significantly from 1984 to 2024. Similar trends have been observed in Europe and Japan.

Why does that matter? Researchers estimate that around 45% of dementia cases are associated with factors that may be influenced , including high blood pressure and cholesterol, hearing loss, depression, and social isolation.

Genetics still play a role, but they aren’t the whole story.

The takeaway? The basics matter. Regular exercise, maintaining strength, taking care of your cardiovascular health, staying socially connected, and managing your overall health can all contribute to healthier aging.

We can’t control everything about getting older — but we can control a lot more than we sometimes think.

Another reason to keep showing up, getting stronger, and taking care of yourself. ��

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 July 27th

Mon, 27 Jul 2026 16:45:29 GMT

"Be stronger than your strongest excuse."

Week 9: Calm Before the Storm ��️

We're entering Week 9 of the Achilles cycle , and the theme says it all: Calm Before the Storm.

With just two weeks left in the cycle after this one, this week's programming is all about dialing in your movement, building confidence, and setting yourself up for a strong finish. You'll still work hard, but every workout has a purpose. This isn't the week to empty the tank—it's the week to sharpen your skills and trust the process.

Here's what to expect:

Monday: Snatch progressions followed by a fast-paced conditioning workout.

Tuesday: Bench press strength and a controlled EMOM focused on upper-body endurance.

Wednesday: A lower-body and grip challenge featuring lunges, double unders, wall balls, and heavy farmer carries.

Thursday: Gymnastics skill work with rope climbs before a bodyweight interval workout.

Friday: A lighter strength focus with sumo deadlifts and a smooth barbell cycling workout.

Saturday: A fun three-person partner workout built around teamwork, energy, and community.

Sunday: Split jerks followed by a steady aerobic AMRAP to wrap up the week.

Remember, progress isn't always about going harder—sometimes it's about moving better. Focus on quality movement, trust the programming, and leave each workout feeling like you could have done just a little more.

The storm is coming, and we're going to be ready for it. Let's have a great week!

�� Brookfield Road Construction Update

We're all feeling the effects of the Brookfield Road construction—especially when we forget to turn off autopilot and don't remember the detour until we're about to turn onto Brookfield Road!

Thank you for your patience, flexibility, and for sticking with us through the construction. We appreciate you making the extra effort to get to the gym, and we can't wait to see you in class!

☕ Coffee Might Be Doing More Than Waking You Up

Good news for coffee lovers! A recent scientific review found that coffee is rich in antioxidants and other naturally occurring compounds that may support brain function, heart health, metabolism, and healthy aging. While it's not a miracle drink, the research suggests that moderate coffee consumption (about 2–4 cups per day for most healthy adults) can be part of a healthy lifestyle.

The biggest takeaway? Coffee works best as a complement to the basics—not a replacement. Pair your morning cup with consistent exercise, quality sleep, proper nutrition, and plenty of hydration, and you'll be getting the most out of both your workouts and your daily routine.

Vanquish Newsletter July 20th

Mon, 20 Jul 2026 18:40:01 GMT

"The only impossible journey is the one you never begin."

— Tony Robbins

�� Week 8: Achilles Cycle × CrossFit Games Week

We've made it to Week 8 of the Achilles Cycle , and we're finishing it in style with one of the most exciting weeks of the year— CrossFit Games Week!

Every workout this week is inspired by iconic events from CrossFit Games history , giving you the chance to experience the style of training seen on the sport's biggest stage while remaining fully scalable for every athlete. Throughout the week, you'll take on everything from the legendary 2012 Squat Clean Ladder and a 2009 Games-inspired chipper to sprint intervals, a long endurance test, and an action-packed partner workout.

This week is designed to celebrate the progress you've made over the last eight weeks while giving you an opportunity to challenge yourself in new ways. Whether you're chasing a PR or simply showing up to get fitter, there's something for everyone. Bring your energy, trust your training, and let's finish the Achilles Cycle strong! ��

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 .

What's Outrunning the Evidence — The Peptide Hype

Peptides are one of the hottest topics in health and fitness right now, but the science hasn't caught up to the hype. While a handful of FDA-approved peptide medications have proven benefits for specific medical conditions and weight loss, there's very little high-quality human research supporting many of the injectable peptides being marketed for faster recovery, injury healing, muscle growth, and longevity.

The takeaway: Before spending money on the latest trend, focus on the habits that have decades of evidence behind them—getting enough sleep, eating enough protein, strength training consistently, moving every day, and managing stress. They may not be the most exciting solutions, but they're still the most effective.

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.

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 October 12th

Hercules: Week 9 — Test Week ��

Here’s what’s ahead:

A Little More Awareness

What can you do now? ﻿

STOP TRAINING AROUND PAIN. FIX IT.

Vanquish Newsletter October5th

Week 8: Between Worlds

The Week Ahead

What You'll See

The Big Picture

Why the Labels we Use matter

STOP TRAINING AROUND PAIN. FIX IT.

Vanquish Newsletter September 28th

Week 7: it's complicated

Why Your Health’s ROI Doesn’t Last Forever

STOP TRAINING AROUND PAIN. FIX IT.

Vanquish Newsletter September 21st

Week 6: Animal Instinct

What We're Celebrating —

STOP TRAINING AROUND PAIN. FIX IT.

Vanquish Newsletter September 15th

Hercules Week 4: Familiarity With a Twist

The Challenge

�� Brookfield Road Construction Update

What’s On Our Watchlist?

STOP TRAINING AROUND PAIN. FIX IT. ﻿

Vanquish Newsletter September 7th

Hercules Week 4: Familiarity With a Twist

The Challenge

�� Brookfield Road Construction Update

What’s On Our Watchlist?

STOP TRAINING AROUND PAIN. FIX IT. ﻿

Vanquish Newsletter August 31st

Vanquish Newsletter August 24th

“Train for the life you want to live.”

Vanquish Newsletter August 17th

“Hercules didn’t become strong by accident. Neither will you.”

Vanquish Newsletter August 10th

“There’s no crying in baseball!”

Vanquish Newsletter August 3rd

Vanquish Newsletter July 27th

Vanquish Newsletter July 20th

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

What can you do now?

STOP TRAINING AROUND PAIN. FIX IT.

STOP TRAINING AROUND PAIN. FIX IT.

�� Strength Isn't Just Built in the Gym

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

�� MURPH IS COMING — CLAIM YOUR HEAT ��