Saturday, August 30

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor, anyone that is interested in trying Vanquish training! Also, reminder there will be no open gym.

Mobility starting at 10:15
$10 for members
$20 for non-members
Joscelyn will be teaching a new offering at Vanquish Athletics this Saturday at 10:15 after the 9am WOD.

This mobility class incorporates yoga, Pilates, and traditional stretching methods to train the body. Dynamic movements anchor this class and isometric holds serve to build muscle endurance and core stability, increasing the athletes ability to maintain load and balance.

Don’t expect meditation and incense during this 45 minutes, you will be sweating and challenging yourself at the same intensity level that you’re accustomed to in CrossFit classes. Every athlete can benefit from focused mobility work, we will key in on tight hips, hamstrings and muscle restrictions that impede overhead movements.
Bring a mat if you have one, a towel, and water.

Friday, August 28

Strength: 60%6×1, 65%x1, 70%x1, 60% 1×3

WOD: “Griff”
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meter backwards

Holiday Schedule

Warriors,
Here is the Holiday Schedule for this coming weekend. There are NO day classes on both Thursday and Friday:

Thursday: 6am and 3:45(HS), 4:45, 5:45, and 6:45.
Friday: 6am, 4&5.
Saturday: 9am WOD, 10:15 Mobility
Sunday: Closed
Monday: Closed

Enjoy the holiday!!!

Thursday, August 28th

Strength

Clean & Jerk: 60%x1, 65%x1, 70%x1, 60%x1x3

WOD

For Time

21 Thrusters 95/65
42 DU’s
15 Thrusters
30 Du’s
9 Thrusters
18 Du’s

 

 

Vanquish Athletics, LLC
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

Wednesday, August 27th

Strength

Bench Press: 60%x1, 65%x1, 70%x1, 60%x1x3

Push Press:3×2@75%

WOD

For Time

2-4-6-8-10-8-6-4-2

Chest-to-Bar
Box Jump 24/20

 

Vanquish Athletics, LLC
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

Tuesday, August 26th

Strength

Back Squat: 60%x1, 65%x1, 70%x1, 60%x1x3

Behind the Neck Press: 3×2@75%

WOD

For Time

50 Jumping Back Squats 45/35
75 KBS 53/35
100 DU’s
75 Push Press 75/55
50 Burpees

 

Vanquish Athletics ,LLC                                                                                                                                                                                                                                                                          Overland Park/Lenexa’s Premier CrossFit Facility                                                                                                                                                                                                     10664 Widmer Rd.                                                                                                                                                                                                                                                                   Lenexa KS 66215

 

 

Monday, August 25th

Strength

Snatch: 60%x1, 65%x1, 70%x1, 60%x1x3

WOD

For Time

1000M Row Buy-in

3 Rounds

15 Pull-ups
9 Ab-Mat Sit-ups
3 HSPU

Closed Saturday

We are going to be closed this morning. Please spread the word. Classes will resume Monday as usual.

Saturday, August 23rd

Saturday, August 23rd

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor, anyone that is interested in trying Vanquish training!

Due to unforeseen circumstances, there will not be open gym tomorrow. The gym will be closing following the 9am class.

Friday, August 22nd

Strength

Deadlift: 3@70%, 2@75%, 1@80%, 1@90%

WOD

In front of a clock set for 9 minutes:

1 minute of Power Snatches 95/65
1 minute rest
2 minutes of Power Snatches
2 minutes rest
3 minutes of Power Snatches

*Score is total reps in each set.