Vanquish Newsletter August 10th

⚾ 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.

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