23 Mar

18.5 Tips and Strategy

So with 20+ throwing down on 18.5 we’ve got some good feedback for your last workout of the 2018 CrossFit Open. Embedded content: https://www.youtube.com/watch?v=cdpOgZJptas&feature=youtu.be

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20 Mar

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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18 Mar
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Programming Preview: Week of 3-19

This is it everyone! The last week of the CrossFit Open, finish out strong and get ready for the End of Open Party on March 30. Embedded content: https://www.youtube.com/watch?v=82EETa6LP74&feature=youtu.be

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16 Mar

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

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

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

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 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

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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07 Mar

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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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

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

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

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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01 Mar

18.2 Strategy and Tips

Three different perspectives with similar advice given from each athlete from tonight’s throw down. Check out the video below for tips and strategy for 18.2. Embedded content: https://www.youtube.com/watch?v=bU-CWc-JyEw

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26 Feb

Programming Preview: Week of 2/26

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

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24 Feb

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 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

Athlete Profile: Suzanne Fernbach

Name Suzanne Fernbach Where are you from? Dry Ridge, KY What is your favorite vacation spot? Why? Destin Fl. LOVE the white sand and green water What is your favorite movie or TV show? Game of Thrones What is the best gift you’ve ever received? My tens unit 😂 Who is your hero? My husband for beating lymphoma What’s something we don’t know about...

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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

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

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

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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05 Feb

Programming Preview: Week of 2/5

Check out this week’s programming preview. Everything you need to know to get make your way through the week. This week we’ve got all past workouts from mid of 2017. Each workout will have a “compare to” date in which you can look up the last time the workout was programmed. Embedded content: https://www.youtube.com/watch?v=zFgJGipYjxU

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01 Feb

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

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

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

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

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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24 Jan

Athlete Profile: Mike Whalen

Name Mike Whalen Where are you from? Covington KY What is your favorite vacation spot? Why? Anywhere near golf courses and places that will keep me away from screens. I’m not picky when it comes to vacations, like to play some golf and stay away from cell phones and TV. What is your favorite movie or TV show? Shawshank Redemption What is the best...

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21 Jan

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

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

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

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

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

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

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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01 Jan

January Member of the Month: Carola Bell

If you’ve been at Triumph in the wee hours of the morning you have seen Carola over in the corner warming up or putting some weight overhead. Carola has been at Triumph for some time but has just recently switched over to a full time barbell club member. The exciting part about this is that it aligns with her new goals for 2018 in the sport of weight...

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