Workout 10/1/13

Strength:Deadlift 2-2-2-2-2 @ 70-80% 1RM

Conditioning: “Baseline Test” For Time

400m Run
50 Air Squats
40 Sit-ups
30 Pull-ups
20 Push-ups
10 Lunges

Paleo Challenge begins tomorrow!

Paleo Seminar 101

Just as a reminder our Paleo 101 seminar will be tomorrow immediately following the 6pm class. Caleb Summers from Evolve Paleo will be there to give us some great information about the Paleo lifestyle and also sample some of his amazing food! We are also putting an order together for hoodies and additional tanks and tees for those new members that just joined our family. I will get samples to try on for size and we will get these ordered ASAP. I’m excited and looking forward to a great week of training!!!

Workout 9/30/13

Strength: Back Squat 2-2-2-2-2 @ 70-80% 1RM

Conditioning: Partner 12 minute AMRAP

150 Wall-balls 20/14
90 Double-Unders/180 Singles
30 Bar Muscle-ups/Pull-ups

You and your partner will work to complete all reps of each exercise equally and there is a 12 minute time limit. The object is to make it back to the wall-balls and continue to accumulate reps. Score is total reps completed!

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Free community workout tomorrow at 9am. Bring a friend, family member, neighbor. Anyone that is interested in trying Vanquish training! We will have open gym immediately after at 10am until 12pm. Great work by all that braved today’s 12 minute challenge! Super proud of you all!



Workout 9/27/13

Skill: Handstand Holds 10x30seconds on 30 seconds off.

Conditioning: 12 Minute Challenge

100 Burpees
100 Kb Swings 53/35

You have 12 minutes to complete as many reps of both exercises. They can be broken up however you like. Score is total of both completed.




Workout 9/26/13


There will be a 1 mile class warm-up and then you will set your bar at a specific weight. Once the bar is set there is no stripping the bar. Clock will run from the start of the mile and you have the remainder of the class time to lift Ground to Overhead your weight to accomplish the 7000lbs for men and 5000lbs for women. You can Clean and Jerk, Snatch, Split Jerk, Clean and Push Press. Your choice as long as you get your reps in to equal the said weight. Lets do work!!!

Workout 9/25/13

Strength: Deadlift 3-3-3-3-3 @ 60-70% 1RM

Conditioning: For Time

30 Snatch 135/95

Check out our newest member! Woof!

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Workout 9/24/13

Strength: Establish a 1RM Press.

Conditioning: “Flight Simulator”

Double Unders/Singles
5-10-15-20-25-30- 35-40-45-50-45-40- 35-30-25-20-15-10-5

*Each set must be unbroken, if you trip or stop you restart the set you’re on.

*30 minute time cap

Workout 9/23/13

Strength: Back Squat 3-3-3-3-3 @ 60-70% 1RM

Conditioning: 7 minute AMRAP

3 Power Cleans
6 High Box Jump 30/24
9 Ab Mat Sit-ups

E: 155/115
I: 115/95
N: 95/65

Schedule Change

Just wanted to let you know that due to some of us running the Tough Mudder this Saturday we will NOT have classes Saturday morning. We will have our Strength and Endurance session Sunday as planned at 9am. Also we will be having a Paleo 101 Seminar by Caleb Summers of Evolve Paleo on September 30th at 7pm. Come try some great food and get some useful information about the Paleo Lifestyle!