Weekly Roundup * August 14th – 20th, 2022

prioritize your fitness

Here’s what’s going on this week at the gym!

Week of August 14th – 20th, 2022


August 17th

Nate R.


School starts next week! That means we will be back to our fall/winter/spring schedule starting on Monday, August 22.  The schedule will be:
5am, 6am, 8:30am, 4:30pm, 5:30pm
If these class times don’t work with your schedule, please let us know and we can talk about different options that you have.

One of our members is helping to plan the Synergy 5k on Thursday, August 18th at 7pm and it sounds like a blast!  Click here to read more about it and get signed up now!

We are still looking for teammates for the Mountain Madness 50 Miler, reply to this email and we can put you on a team!
The teams can be:
-Team of 2, with each of you running 25 miles.
-Team of 4, with everyone running 2 legs each with each leg being anywhere from 4-8 miles.
-Team of 8, with each person running 1 leg.
Let’s all participate and represent Vernal Fitness!

InBody Scans

All Vernal Fitness members are eligible for a complimentary InBody scan each month. Aside from tracking our performance in Wodify, body composition scans are the best way to track progress and measure results.


August 14 – 20

It’s test week!!!! We will be maxing out both our pause front squat and push press to wrap up the strength cycle. Making smart jumps and taking appropriate rest between sets, will help you sound technique, and give you the confidence needed to establish new PRs.

The rep scheme of our deadlift cycle is the same as last week, but percentages will rise to 85%. We’ve also added Muscle Up and Hang Snatch skill work to provide you with the opportunity to improve your technique on both elements.

“Interval 2” is a variation of “Fran,” which adds in running and built-in rest.

Lastly, we welcome back everyone’s favorite benchmark, “Echo Vision.”


The interval format of this workout should allow you to maintain a higher level of output than you would if there were no rest breaks.

Attempt to complete each run at a quick pace and then knock out the Thruster and Pull-up reps as unbroken as possible.

Two minutes should be enough rest to see fairly good recovery and will allow you to run at a consistent, or progressively faster pace each round. Workouts like this are great for building MaxVO2 and for practicing good recovery techniques that will help us recover from stressors in workouts, and in real life!


Complete this at a moderately high intensity from start to finish (70-90% of max HR)

Completing this at a moderate to high intensity can help to improve your higher end aerobic capacity which will help you better utilize fat as a fuel before completely switching over to carbohydrate as a fuel source. This should be a high end aerobic effort from start to finish.


This workout should test the grip, and your ability to work at a higher level of intensity.

These workouts are a great part of a well rounded program as they help to develop a higher capacity for handling challenging work loads and allow you to do more work! Choose weights and T2B variations that are moderately challenging but allow you to keep moving and churning out reps!


A 10 minute AMRAP isn’t long, but it certainly isn’t short either, especially if you’re putting in work!

Pick a box height and KB weight that allows you to move relatively unbroken for as long as possible.

We’re looking for quicker sustained effort here today – think 70-80% of max HR. This higher end cardio will help develop the ability to go faster for sustained periods, this is the type of energy system work needed to go faster in run distances from a mile to 5000m!


Quick, sustained movement output is the goal today!

Runs should be done quickly and weight should be moderately challenging for the single arm presses! Focus on good hip drive and locking out each press when things get tiring!


Pick a partner who is evenly matched to your goals for today’s WOD!

Devise a solid game plan and stick to it for as long as possible – trading off reps in small numbers will allow each of you to keep moving with more speed and movement quality for a longer period of time than trying to do large chunks. Scale movement standards and weights as necessary to keep moving when it is your turn to work!

Full workout descriptions and notes are available to all members of Vernal Fitness & Nutrition. For more info, email us here.


One of the top barriers limiting people from starting a fitness program or doing more physical activity is TIME. We all have 24 hours in a day, I checked. Everyone has legitimate demands for their time. Family, work, sleep, taking care of kids, social time…etc. So how do we find time to exercise when we don’t have enough time to begin with? We set goals and challenge ourselves!

If someone tells me they don’t have enough time to exercise I instantly want to know how they spend their allotted 24 hours. I also want to know what the most counter productive things to health and fitness they do during that time (TV, napping, video games, social media).

Today I’m challenging you to replace one of these counter productive habits for 30 minutes each day by replacing it with exercise! This doesn’t have to be at the gym. It can be outside walking, going for a run, doing yoga in the yard. 


10 MB Ground to Overhead
10 PVC Pass Throughs
20 Lateral Hops over PVC Pipe

Every :90 x 8
6 Alt. Hang DB Snatch + 12 Plank Shoulder Taps

“Remote Optimus Prime”
For Time:
21 Goblet Squats (Light)
15 Up-Downs Over the DB
12 Alt. DB Snatch
-Rest 1 min b/w sets-

Cool Down
1:00 Downdog Hold
1:30 Hands on Wall Prison Stretch