Weekly Roundup * July 3rd – 9th

Table of Contents

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

Week of July 3rd – 9th, 2022


Happy Birthday to
America – Monday, July 4th


We will only hold one class tomorrow, July 4th, at 6:30am.  It will be a fun partner WOD and we hope to see you all there!

Our next month of our summer Kid’s Camp program will start on Tuesday.  If you would like to sign your kiddos up, reply to this email.  

We will now carry Clean Simple Eats protein powder and nut butters, along with Bucked Up pre-workout, BCAA’s and energy drinks, Fitaid & Fitaid energy drinks, O2 recovery drinks, and Built Bars and Puffs.

InBody Scans

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

July 1 – 10th

Our strength/skill portion this week will see two max lifts in the Push Press and Hang Snatch. The push press number established will be utilized through July/August as we start a new pressing cycle. 

The last important piece will be the start of a pause front squat cycle that will see weight build as the volume decreases. These squats are an excellent way to increase time under tension, improve core stability, work through sticking points, refine movement patterns and positioning, and build confidence at heavier loads.

Familiar workout test pieces will be “DT” and “Cindy”.


This WOD is designed to be fun! It’s a perfect workout to celebrate the 4th of July. Above all, “Team 1776” is about quality teamwork and good communication. The team has to come together and create their own workout based on their collective strengths and weaknesses.


Between our split jerk cycle and seated DB presses, we wanted to find a new 1RM push press that will be used in a percentage-based strength cycle in the coming weeks. Following that, we will get after “DT”.

Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.


Keep moving is the name of the game today for everyone today with the classic benchmark, “Cindy”.


Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout.

Today’s workout will test your grip strength with toes to bar, coupled with front squats that will push you to hang onto to the bar for unbroken reps.


We can all benefit from the higher intensity demands of workouts like todays. That demand will help you learn to push your intensity limits resulting in the ability to do more work in future workouts that require less intensity. Today’s chipper of snatches and biking will be a great opportunity to push the limit.


Our partner workout today will give you the opportunity to practice pacing on a longer cardio endurance WOD. Paired with dumbbell work, this workout is an awesome total body workout.

Us coaches all LOVE exercise! The benefits are too many to list here. But what if I told you that exercise could be detrimental to your sleep duration and quality of sleep?

Research has shown that vigorous exercise performed 2-3 hours before planned bedtime can actually delay sleep initiation and the time it takes to achieve deep sleep and REM sleep.

I’m not saying you need to cancel your evening classes! Just like we would with alcohol and caffeine, it may be worth discussing habit changes around exercise timing IF you work out later in the day and are experiencing poor sleep. 


Sufficient ankle mobility allows you to achieve optimal technique with lifts like the squat, clean and snatch. @SquatUniversity‘s top 3 ankle mobility exercises include:

1) Banded joint mobilizations
2) The box/bench stretch
3) The goblet squat stretch