Vanquish Newsletter June 29, 2026
"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!
βπ₯Ά 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 π₯
Grab a partner and get ready to throw down in our in-house summer competition.
Details:
• π
Date: July 25
• β° Time: 8:00 AM start
• π―βοΈ Teams: Partner competition
• π₯ Workouts: Released as we get closer
Expect high energy, great vibes, and a chance to test your fitness alongside your community.
πͺ 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?
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.
πΊπΈ 4TH OF JULY WORKOUT — 7AM πΊπΈ
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 π₯
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.
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. πͺ
Show up. Put in the work. Let’s go.
π₯
