22 May
purplehearts

Purple Hearts and Heroes Foundation: Our guest for Memorial Day Murph

We have a special guest for Murph this year. Purple Hearts and Heroes exists to provide Deserving Veterans, Special Needs Children and Children of the Fallen the opportunity and ability to connect or reconnect with the outdoors through outdoor adventures. Founder, Brandon Bailey gives us a little insight to what made him create the foundation. Embe...

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20 May
programpreview

Programming Preview: Week of 5/21

It’s the last week of the Triumph Clean Challenge and the week before Memorial Day Murph. Time to see all the hard work you’ve been putting in pay off. Embedded content: https://www.youtube.com/watch?v=0bRi_AxEdOc&feature=youtu.be

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17 May
pete brummett

60 Seconds with Pete Brummett

Pete lent us a minute of his time to let us get to know him a little better. Embedded content: https://www.youtube.com/watch?v=bgjGtomt6Ww&feature=youtu.be

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15 May
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Triumph Clean Week 8 Meals and Challenges

This is it! It’s the last week of your 2018 Triumph Clean Challenge. There are some repeat challenges this week, make sure you take note. Great job everyone, finish strong!

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13 May
Untitled

Programming Preview: Week of 5/14

You can’t go wrong with a max out Monday, the week only gets better after that. Check out this week’s programming preview to see your week’s workouts. Embedded content: https://www.youtube.com/watch?v=Vj27CJ6YoRk

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08 May
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Triumph Clean Week 7 Challenges and Meals

We’re down to our last two weeks, stay strong, keep on those challenges and encouraging your teammates. You can download the PDF version of this week’s challenges here.

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06 May
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Programming Preview: Week of 5/7

Check out this week’s programming preview. Coach Mark breaks down your five day WOD forcast and gives some great advice and insight to your weekly workouts. Embedded content: https://www.youtube.com/watch?v=Z-26kGvwh2I&feature=youtu.be

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04 May
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Earth Movers 2018 Recap

Thank you to everyone who participated, spectated and cheered our athletes on for the 2018 Earth Movers. Check out the highlight reel put together by Jordan Phillips. Embedded content: https://youtu.be/Un5igXugDyk

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02 May
stevechapman

60 Seconds with Steve Chapman

Get to know Steve Chapamn a little better this week as we threw a bunch of questions his way. Love his choice of color starburst. Embedded content: https://www.youtube.com/watch?v=oQ4KYMF9L_c&feature=youtu.be

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29 Apr
programming preview 3-30

Programming Preview: Week of 4/30

Kicking the week of with a bang! Get in here this week. These are going to be some fun workouts. Embedded content: https://www.youtube.com/watch?v=BLRYCUoa0_o&feature=youtu.be

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27 Apr
triumph clean week5

Triumph Clean Week 5: Meals and Challenges

Week five is here. Keep on those goals, we love seeing everyong complete their challenges and make those meals. Embedded content: https://drive.google.com/open?id=105t2bJJ6a_mOmq-8WZluTm_kdevdmp-N

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25 Apr
robhonaker

60 Seconds with Rob Honaker

Get to know Rob a little better this week with this week’s 60 seconds. We tossed Rob a bunch of questions and he fired back in turn. Embedded content: https://www.youtube.com/watch?v=yN_kGvp6NeI&feature=youtu.be

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22 Apr
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Programming Preview: Week of 4/23

Coach Mark has your programming preview for this week. We had an awesome meet on Saturday with a bunch of fantastic people. There is a USAW Sports Performance Certification this upcoming weekend which will allow us to explore the outdoors for our community classes. Details to come! Embedded content: https://www.youtube.com/watch?v=pMLF–Ns5OI&fea...

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19 Apr
judy

60 Seconds with Judy Larkin

Judy is a longtime member of the Triumph family. We asked her a bunch of questions and she was quick to return some great answers. Get to know her a little better this week. Embedded content: https://www.youtube.com/watch?v=fOQe_q5-R8s&feature=youtu.be

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15 Apr
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Programming Preview: Week 4/16

We’ve got a great week of workouts coming your way. We’ve been in a sort of “Murph prep” recently. Getting you geared up for a long, high rep workout. This week is no different. There will be no classes on Saturday due to the Earth Movers meet. If you have not signed up yet and are interested in lifting something heavy and having some fun, you can d...

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12 Apr
chrismitchell

60 Seconds with Chris Mitchell

Get to know your favorite in house strong guy a little better this week. We asked Chris a ton of questions and he answered in stride. Embedded content: https://www.youtube.com/watch?v=_fwUkmhsgd4&feature=youtu.be

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11 Apr
Andrew nutrition

Nutritional Q&A with Coach Andrew

Coach Andrew took a bunch of questions he had been getting and took time to address them. There’s a ton of great information here. At certain points he’ll address studies, you can find the links to these studies below, click on them to enlarge the photo. Each image corresponds with the time stamps below. Metabolic Non-Advantage- 8:50-9:20 Metabolic...

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10 Apr
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Mike McKenna on the USAW Sports Performance Coaching Course

After visiting New York for the USAW Sports Performance Coaching Course we asked Mike McKenna of McKenna’s gym on what he thinks are the benifits of completing this course, who it is for and why everyone who is interested in fitness and training should take this course. Triumph Barbell Club will be hosting its own Sports Performance Coaching Course ...

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10 Apr
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Triumph Clean Challenge: Week 3

Week three is here! You all are doing a great job, keep up the amazing work. You can download the PDF version of week three HERE Recovery 1 for your week three recovery can be found below. Embedded content: https://www.youtube.com/watch?v=0Hb64lOcAHw&feature=youtu.be

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08 Apr

Programming preview: week of 4/9

Week two of your clean challenge wods comes all the way from New York! Embedded content: https://youtu.be/631VIBRjbc0

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07 Apr
triumph clean week2

Week two challenges and meals

Week two is here, below you’ll find both the challenges and recipes for your upcoming week! Embedded content: https://drive.google.com/open?id=1kuxbz9fhW9ZzHgF9mgGY-6Hj99aHirig

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02 Apr
programming preview 4-2

Programming Preview: Week of 4/2

It’s the first week of the Triumph Clean Challenge. If you haven’t gotten your meals and challenges yet, you can click HERE to check them out. Embedded content: https://youtu.be/gD_Geycctoo

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01 Apr
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April Member of the Month: Adam Zoda

This is not a drill. Adam Zoda is April’s Member of the Month! After being snubbed for five years the time has come. All joking aside, Adam has been with Triumph for a very long time. He is one of the reasons why we are where we are today. He is physically strong and always encouraging of other members. He participates in Triumph outings, introd...

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27 Mar
craig martin

60 Seconds with Craig Martin

Barber, husband, power cleaner of 300+ and handsome gentleman Craig Martin gave us a minute of his time as we threw questions at him. Here are his answers. Embedded content: https://www.youtube.com/watch?v=UVQGRdqEx40&feature=youtu.be

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27 Mar
DSC 2156

The Open is over, now what?

You’ve spent the last five weeks strategizing, thinking, staying up late worrying, sweating, re-attempting, PR’ing and submitting your scores to a worldwide competition. Now it’s over, what do you do now? I told a couple people along the way I was going to write a post titled “The Open Doesn’t Matter Because Everything Else Does”. The point of it bei...

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25 Mar
3-26

Programming Preview: Week of 3/26

The Open is over! We are so excited for and proud of everyone who gave their all over the last five weeks. Looking forward to Memorial Day Murph and the 2018 Triumph Clean Challenge. Embedded content: https://www.youtube.com/watch?v=vVoIPw-cWf8&feature=youtu.be

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20 Mar
erin

60 Seconds with Erin Rhoades

We asked resident massage guru and pineapple bun enthusiast Erin Rhoades to give us one minute of her time. This is what she had to say. Embedded content: https://www.youtube.com/watch?v=4VxR7DlDwms&feature=youtu.be

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16 Mar
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18.4 Strategy and Tips

Carol and Becca went head to head following the 18.4 announcement. They had some great insight to make things a little easier for you in this workout. Check it out! Embedded content: https://www.youtube.com/watch?v=gzls47Qlci4&feature=youtu.be

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15 Mar
15mt

15 Minute Trainer, where it all began!

The very first 15 Minute Trainer. A glimpse back at the old gym space. Same great workout. 12 minute clock or 4 rounds 10 v-ups 10 behind the back dips 10 push up to reach :30 wall sit *in any remaining time, AMRAP Burpee Embedded content: https://www.youtube.com/watch?v=1xKc0a1pmaQ&list=PLdVCwsb480FEDwLWVK3IfbfOregGGHluf&index=3

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14 Mar
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Featured Athlete: MJ Key

Name Actual name Mary Jo, but I prefer MJ Key :) Where are you from? Summersville, WV What is your favorite vacation spot? Why? Clearwater beach, FL What is your favorite movie or TV show? Fav movie is American sniper What is the best gift you’ve ever received? Kitten Who is your hero? My dad What’s something we don’t know about you? I’m sweet/en...

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13 Mar
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Cut the B.S. Cut the Fat.

“No man has the right to be an amateur in the matter in physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable” -Socrates- I humbly bring you this quote as it is one of my favorites I have ever come across. It applies to everyone and it I believe speaks to the heart of each pers...

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11 Mar
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Programming Preview: Week of 3/12

Coach Kelsey took over the programming for the week. See what’s coming your way! Embedded content: https://www.youtube.com/watch?v=sEuI7jAN0sY

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09 Mar

Saturday 1/10/2018

Warm-up Cyclone Tag Metcon (Time) Teams of 2 Station 1 2k Row while Partner 1 Rows Partner 2 hold top DL Postition 95/65 If p2 Drops bar they switch Station 2 Team Annie One teammate working at a time! 100-80-60-40-20 Double Unders and Sit-Ups or for singles 300-240-180-120-60 total time

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08 Mar
18-3

18.3 Strategy and Tips

Coach Derek and Kelsey once again went head to head on 18.3 immediately following the announcement. Check out their tips to get you through your next CrossFit Open workout. Embedded content: https://www.youtube.com/watch?v=lcbWZjk1-vQ

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07 Mar
15min-trainer

15 Minute Trainer: Body Buster

Coach Kelsey brings us through: 3 rounds :45 RDL to lunge :45 Flutter Kicks :45 High to low planks :45 Jumping Jacks :45 Rest Embedded content: https://www.youtube.com/watch?v=_p708vewNDw

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07 Mar
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Athlete Profile: Steve Chapman

Name Steve chapman Where are you from? Ludlow, kentucky What is your favorite vacation spot? Why? Moab, Utah, quite, peaceful, lot of outdoor activities What is your favorite movie or TV show? Caddyshack What is the best gift you’ve ever received? Life, good genes and a car for my 16th birthday Who is your hero? My dad What’s something we don’t...

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06 Mar
tshirt design

Win a Free Membership with your T-shirt Design

We need your design for our next t-shirt! You can download Triumph Strength logos HERE. They do not have to be included in your design, but the logo should appear somewhere on your t-shirt. Submissions can be made HERE. We’ll draw a winner on 3/16 and said winner will receive one free month membership to Triumph Strength & Conditioning.

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04 Mar
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Programming Preview: Week of 3/5

Two down, three to go. Excellent job on 18.2 everyone. Keep track of those Team Challenge points as we move into week three. Embedded content: https://www.youtube.com/watch?v=3_gJD1671Ec

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02 Mar
15min-trainer-mbm

15 Minute Trainer: Med Ball Magic

2 rounds 1 Min of work :30 Rest Minute 1: Med ball lunge Minute 2: Med ball sit up Minute 3: Med ball squat Minute 4: Med ball Russian twist Embedded content: https://www.youtube.com/watch?v=wKCh5a4HB_s

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01 Mar
mom-tm

March Member of the Month: Tonya Mohnen

When we look at our community and what makes it so great we generally start with the people. Tonya is near the top of the type of person we want at Triumph. Encouraging, hard working and taking a vested interest in making not only herself but those around her better people. Whether it’s coming in to help with projects around the gym, partaking in ...

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26 Feb
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Programming Preview: Week of 2/26

Embedded content: https://www.youtube.com/watch?v=KG4BEAD1t5c

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24 Feb
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15 Minute Trainer: Squats, Push Up, Burpees, Sit Ups

Welcome to this week’s 15 Minute Trainer. Coach Chris takes you through an EMOM of air squats, push ups, burpees and sit ups. Embedded content: https://www.youtube.com/embed/8KrlQjI5KRM

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22 Feb
18.1

18.1 Strategy and Tips

Coach Derek and Coach Kelsey just went head to head for 18.1. Coach Derek took a minute after the workout to go over some strategy and tips for you before completing it this weekend. Embedded content: https://www.youtube.com/watch?v=NW0QoPWZUdI

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21 Feb
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Athlete Profile: Jenny Beene-Skuban

Name Jenny Beene-Skuban Where are you from? Ft. Thomas, K to the Y What is your favorite vacation spot? Why? Vieques, Puerto Rico. Laid-back beautiful place that is still fairly undeveloped, and it has an amazing bioluminescent bay. I’m saddened by the devastation there by Hurricane Maria :( What is your favorite movie or TV show? The Three Am...

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18 Feb
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Programming Preview: Week of 2/19

The Open is officially here. Check out the programming preview to see what’s in store for you this week. If this is your first Open get ready for some good ol’ fashioned blood, sweat and tears over the next few weeks. Embedded content: https://www.youtube.com/embed/wJIVx45Qrb4

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14 Feb
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Athlete Profile: Kathy Laws

Name Kathy Laws Where are you from? Cincinnati What is your favorite vacation spot? Why? Switzerland. Insanely beautiful and incredible hikes What is your favorite movie or TV show? Too many. Modern Family or Office? What is the best gift you’ve ever received? My children Who is your hero? Lots of great people I try to emulate. Mostly normal peo...

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11 Feb
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Programming Preview: Week of 2/12

It’s week one of eight for Coach Derek. Check out the video below to see this week’s workouts, advice and modifications. Embedded content: https://www.youtube.com/watch?v=TZH6hY_2Thw

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07 Feb
elevator-button

Let us help you

Let us help you, pretty please with sugar on top! But only if you’re ready. Maybe next week? Maybe next month, year, ten years? Let me rephrase that. Let us help you NOW. Let us help your family, your friends, the bank teller, grocery store worker, your co-worker, church friends, facebook friends and even help the people you don’t like. When wil...

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01 Feb
mom-p

February Member of the Month: The Pinkiewicz’s

It’s very seldom we see the kind of tenacity we’ve seen with both Stan and Mary in such a short amount of time. In the month of January, both Stan and Mary showed up for a total of 61 days between the two of them. As if that’s not impressive on it’s own, Stan reached a weight loss and performance goal WELL before the targeted date. Their daughter ...

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31 Jan
ap-kk

Athlete Profile: Kerry Knollman

Name Kerry Knollman Where are you from? Erlanger What is your favorite vacation spot? Why? Anywhere on a beach! Love hearing waves…calming What is your favorite movie or TV show? Major League 🙂 What is the best gift you’ve ever received? My family Who is your hero? My parents What’s something we don’t know about you? I am an “extroverted intr...

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30 Jan
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Lose more, Learn more!

From a very young age I was determined to be the best at everything I did. Whether it was baseball, basketball, math races at the board in elementary, spelling, or races in gym class. I HATED losing! My love of winning peaked in high school when our football team went 10-0. The town rolled out the red carpet for us and gave us a parade on fire tru...

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28 Jan
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Programming Preview: Week of 1/29

Don’t forget, Thursday kicks off our month of Bring a Friend February. Every Tuesday and Thursday of this month we’ll be opening our doors to your friends and family! Embedded content: https://www.youtube.com/watch?v=tBAx4BJpiSQ

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24 Jan
open-challenge

The CrossFit Open Triumph Team Challenge Explained

In hopes of curbing initial questions, check out the video below explaining the breakdown of points and instructions you’ll need to get signed up for the CrossFit Open. Below the video you’ll find a written summary of the 2018 CrossFit Open Triumph Team Challenge. Embedded content: https://www.youtube.com/watch?v=neCzmdq-yss CrossFit Open 2018 Tri...

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21 Jan
pp-week-18-01-22

Programming Preview: Week of 1/22

Haven’t signed up for the open yet?? You can do it right HERE! Look for CrossFit Accretion and sign up on our Triumph Strength & Conditioning team. Embedded content: https://www.youtube.com/watch?v=pf4bkZUv-z0

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17 Jan
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Athlete Profile: Melonie Proctor

Name Melonie Proctor Where are you from? Lexington, Kentucky What is your favorite vacation spot? Why? Bermuda; it is beautiful, clean, the people are very friendly and the beaches are fabulous. What is your favorite movie or TV show? My favorite Tv show is Boston Legal and my favorite movie is 7 Brides for 7 Brothers. What is the best gift you’v...

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16 Jan
good-bye-friend-thumb

Goodbye, friend

I put down my best friend today. He passed away at 1:12pm. As much as you may think you are prepared for something like this, how the hell are you ever actually? Huckleberry was my first dog. I was rooming with a co-worker when I found him. Without going too far in the rabbit hole, here’s the break. I was 20 years old, depressed and alone. I had the...

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14 Jan
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Programming Preview: Week of 1/15

Some great things coming your way this week. Check out the preview to see this week’s workouts, advice and modifications. Embedded content: https://www.youtube.com/watch?v=IpH4A9OCK4I

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10 Jan
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Athlete Profile: Matt Bryant

Name Matt Bryant Where are you from? Edgewood, KY What is your favorite vacation spot? Why? Los Angeles — I loved the sites and the weather (I’m a movie buff, so what better place is there) What is your favorite movie or TV show? Braveheart What is the best gift you’ve ever received? My leg tattoo – 1st Father’s Day gift Who is your hero? Anyone...

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07 Jan
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Programming Preview: Week of 1/8

Well we made it past the first week of the year. We’ve got some great things in store for you all this week. Check out the video to see this week’s workouts and descriptions. Embedded content: https://www.youtube.com/watch?v=SUaH3ye_AX4

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03 Jan
ap-ap

Athlete Profile: April Phillips

Name April Phillips Where are you from? Good old Ohio (Fairfield) What is your favorite vacation spot? Why? Anywhere it’s hot, there’s a pool and well made drinks (hopefully being served)! What is your favorite movie or TV show? Game of Thrones What is the best gift you’ve ever received? My kids! I know it’s cheesy but true. Who is your hero? Hh...

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