Vanquish Newsletter Mar 23, 2026

“All body types matter. All body types are worthy.”

-Ilona Maher

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.

• 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

• 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 💪

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!

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.

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 💪

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.

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 💪