Vanquish Newsletter July 27th
"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!
At this time, Brookfield Road is still operating with southbound traffic only in front of the gym. We're closely following 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!
☕ 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.
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. 💪
