Weekly Roundup * June 26th-July 2nd

Table of Contents

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

Week of June 26th – July 2nd, 2022

Member Birthdays

Happy Birthday to
Mike Tyson – Thursday, June 30th


We have put clean towels for your face and body, as well as soaps, shampoo, conditioner, lotion, and deodorant in our larger bathroom.  If you would like to shower at the gym but don’t want to bring or forget to bring the stuff to do so, we are happy to provide them for you!

If your child is doing our Kids Camp, this is the last week of June’s classes, and July’s payment will be due on the 5th.  If your child didn’t sign up, but you would like them to come to the July classes, we would love to have them!  Click the button below to get them registered.

The year is already halfway through!  This is a great time to sit down with a coach and talk about your goals.  We would love to make sure that you are successful this second half of the year, working towards them.  Click the at the end of this post to schedule your FREE inbody scan now! (Member’s receive one free scan each month)



Filthy Fifty is a classic CrossFit benchmark that shows how spicy chipper workouts can be.  Today’s version will have a few changes, making it challenging in different ways.


Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. 

Today we will work through a very grippy triplet of DBL DB step-overs, DB Snatches, and T2B.


Our skill portion today will allow for an opportunity to improve efficiency with the kip swing as we work on improving our pull-up efficiency as well.

Once through that, we’ll run through “Mr. Big,” a long triplet of heavy deadlifts, pull-ups, and calories on the bike.


The final week of our vertical and horizontal press EMOM will once again increase in weight, decrease reps on the dumbbell shoulder presses, and increase volume on the hand-release push-ups.

Our workout today will combine a heavy barbell with double unders in an EMOM format.


A high-volume squat day to kick off a new month of training, starting today by working through 3×10 back squats building each set.

After the strength, we’ll switch from a back squat to a front squat and work through “My Maserati Does 185,” a fast-paced couplet of running and heavy front squats.


Today’s workout will see a long partner grinder performed in I Go, You Go fashion consisting of some burpees, push-ups, and box jumps.

Weekly roundup * June 26th - July 2nd


Having a physical checklist during a lift or WOD can help us be able to check in with our bodies to make sure they are moving well, and if a problem or pain arises, we can go through the checklist to see where the gaps are in good movement.

The checklist strategy can also help us manage stress well! By combining focused breathing with progressive muscle relaxation we can both physically and mentally de-stress.

To do this, start with a few minutes of deep breathing, focusing only on the breath. In through the nose, out through the mouth, taking deep full breaths.  Then, focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there. Work through a progressive checklist until you 
feel relaxed and at ease. This may take some practice but it will be worth it!

Another strategy to manage stress is journaling.  Writing down your thoughts and feelings can be a good release for otherwise pent-up emotions. Don’t think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don’t strive for perfection in grammar or spelling. Just let your thoughts flow on paper — or computer screen. Once you’re done, you can toss out what you wrote or save it to reflect on later. 

Lastly, exercise also creates stress, though most of the time, it is a good stress!  As long as your body is able to get back to homeostasis after a rise in cortisol from the stress, it is a good thing.  If your body is struggling to adapt and recover, it might be a good idea to look into different ways of exercising.  World gym has a great article about heart rate zones and is worth a few minutes of your time to read — Check it out HERE.

Deep Breathing Exercises to Reduce Stress

Vernal Fitness members receive 1 complimentary InBody scan every month!