19 Feb

Your Habit Identity

We wear many hats throughout our days, weeks, months and years. These hats can change form depending on the situation. Some days you’re a superhero parent, some days you’re the boss at work, others you feel like the doormat. Our habits create our identity, usually unknowingly. For instance, if you only wear blue shoes, your habit identity to the out...

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11 Feb
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An Open Letter to Crosley Rae

Wow. I don’t even know where to start with this. What a completely surreal, emotional, enlightening, terrifying, happy and out of this world experience. I’m going to apologize in advance for sentences that read like they were written blindfolded as I’m running on whifs of sleep and too much caffeine, though I wouldn’t trade it for the world. I’d also...

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04 Feb

SOP's 4 life!

Oh man, are you guys in for a barn burner of a blog post. Standard Operating Procedures!!! I can hear you simultaneously clicking the “x” button on your tabs right now. But bear with me. As someone who is very type-a, just ask any of the trainers at Triumph, SOP’s and organization can set you free. Firstly, lets get rid of the acronym and very stuff...

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30 Jan
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February Member of the Month: Ryan Townsend

Ryan has only been here for a short time but has already excelled in just about every area in the gym. He just recently conqured rope climbs and is gaining strength every day. He’s always pushing others to get outside of their comfort zones and consistently encouraging everyone around him. Please make sure you congratulate Ryan when you see him next!

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28 Jan

My First Weightlifting Meet

Recently, coach Chris stepped way outside of his comfort zone and participated in his first weightlifting meet. When we say we are weight lifters, many people think of the sport of powerlifting. This includes the bench, squat and deadlift. The sport of weightlifting is the best of three attempts of your snatch and clean and jerk. Finishing with a com...

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21 Jan

The numbers that really matter

Generally speaking when most of us think about how we’re testing our fitness, especially in the realm of CrossFit, we’re talking max numbers like deadlift, cleans and squats as well as your Fran, Dianne and Elizabeth times. These are fine and well and do in fact show us a great picture of our fitness. Increasing our front squat 20 lbs over the course...

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15 Jan

5 Stupid Easy Ways to Better Your Nutrition

It’s about that time. The time where the new year’s resolution honeymoon is starting to wear off. You no longer want to eat chicken and broccoli and the 5:00 AM class you promised yourself you’d go to 5 days a week seems less appealing than the extra hour of sleep you could get. I’m here to tell you that YOU CAN DO THIS. Seriously, it may be the suck...

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07 Jan

Myths vs Reality in CrossFit

There’s no shortage of myths out there regarding just about everything under the sun. Heck, they even made a little show about it. It was sort of popular and only ran for 16 seasons. Kidding, it was wildly popular. In part because we’re constantly hearing things about subjects we don’t fully understand. Over time, some of these things become accepted...

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01 Jan
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January Member of the Month: Warren Caudill

We can’t think of a better way to kick off the new year than with recognizing Warren as our January Member of the month. Warren is an avid traveler and a technician for a major airline. You can usually see him just before the afternoon classes as he’s getting off work or on a Tuesday when his “weekend” starts. What we admire about Warren is his k...

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31 Dec
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How to succeed with your New Year's Resolution

In short, don’t set one. Here’s the thing with New Year’s resolutions, they’re setting you up to fail. Think about any time you’ve set off to accomplish something. Rarely does it involve an arbitrary start date like we have on January 1. In fact, until just over 250 years ago the “New Year” started on March 25, which if you think about it actually m...

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10 Dec
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Find your CrossFit Strengths & Weaknesses

CrossFit embodies so many aspects of fitness, it’s hard to decipher what we need to be working on or working towards at times. Do we practice double unders? Do we work on pull ups? It can be overwhelming. CrossFit gives us a great outline in “basic” movements. We know there can be unlimited variation in those movements, but having a bank to work fro...

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06 Dec

Ultimate DIY At Home WOD Creator

Too busy to make it into the gym? Don’t worry you can create your own workout to do at home with zero equipment. Just follow the handy guide below or download a PDF version HERE.

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01 Dec
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December Member of the Month: MJ Key

It’s finally happened, MJ is December’s Member of the Month. She has been challenging herself these last couple months. Focusing on goals, succeeding in those goals and setting new benchmarks along the way. Her persistance in the gym has proven to be a catalyst for change in her life and we look forward to seeing what she can do in 2020!

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06 Nov
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Welcome Sean!

As we hope all of you have heard, we’re extremely excited to bring Sean Brooks on board as General Manager of Triumph. Some of you may ask, “why does a gym need a GM?” Like any business we’re always striving to better the lives of our customers. Sean brings an area of expertise to Triumph that both myself and Mark lack. He will be a phenomenal additi...

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04 Nov

Keeping Your Pants Fitting During the Holidays

Oh the holidays. The quarter of a year long stream of eating, drinking and being merry. Starting with Halloween, whether you have little ones to bring the candy back or you have some left over from what you didn’t give out, if you’re like me, you’re going to eat it when it’s in front of you. Couple that with Halloween parties and it’s a calorie dense...

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31 Oct
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November Member of the Month: Kendra McCardle

Mom, lawyer and just about any synonym with the word “strong”, Kendra embodies what we look for in a member of the month. She’s been consistent over the last few months, making gains in her strength, conditioning and overall fitness. Including her family wherever possible and using herself as a role model for her son to follow. Never one to back down...

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29 Oct
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Top 5 Worst CrossFit Open Workouts

That was some good clickbait huh? Anyways, since you’re here. Below is a completely subjective list of my personal top five worst CrossFit Open workouts. These are based solely off of personal experience and ones that stick out the most in my memory. I’ve been fortunate enough to be around since the CrossFit Open inception, taking part in some fashi...

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22 Oct
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5 Ways to Start Eating Better

Know your numbers What we don’t know doesn’t hurt us right? By the nature of that question and what this post is about, you already know it’s wrong. How can we track and make better decisions without knowing what we’re basing said decisions off of? Simply put, if we’re supposed to be eating 2000 calories for example and we’re eating 3000 because we...

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15 Oct

Exercise VS. Training

When we talk about exercise and training many times we use the terms interchangeably. When really they are quite different. Let’s start with defining both. EXERCISE, in its most basic form, can be defined as something that “enhances or maintains physical fitness and overall health and wellness”. The general guidelines from the CDC pretty specificall...

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09 Oct

Free 8 week weightlifting cycle

Just starting with weightlifting? Check out the free 8 week cycle below. Each day includes a general warm up, barbell warm up, weightlifting percentages and accessories. CLICK HERE TO DOWNLOAD

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09 Oct
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I’m a coach. I scaled today. When I agreed to accept the challenge to coach at Triumph Strength and Conditioning, I was focused on the members, I didn’t consider how it would change my mindset. A few of the early workouts after passing my Level 1 Certification I looked at the board, added the Rx weight or set up the Rx movement without a second thou...

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02 Oct
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Create New Habits Today, Not January 1

Have you ever seen a social media post about somebody doing something amazing? Do you think to yourself, “I wish I could…?” It might be running a marathon, being more consistent in the gym, eating healthy foods, or spending more time with your family. We tend to look at others and daydream about how easy it must be for “them” to do it. Then we throw ...

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01 Oct
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October Member of the Month: Micah Drushal

Whether he’s rucking 30+ miles or hitting a 6:00 AM class at Triumph, you can bet Micah is working hard to better himself and cheering on those around him. Micah has been a part of Triumph for some time now and we wanted to highlight the time and dedication inside and outside the gym. He’s been hitting some great PR’s lately, all while dialing in his...

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26 Sep

Functional Fitness – Good for all ages and stages of life.

Functional fitness is one of those buzzwords that has been thrown around a lot lately. But what exactly does it mean? For the matter of brevity, functional fitness is anything that can help you in your daily life. For example, a deadlift is functional in that on a daily basis we’re picking objects off of the floor and learning how to do so correctly ...

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02 Sep
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SWEAT or CrossFit: Which is best for you?

With any fitness regime, adherence to the training, proper eating and hydration are the keys to the results you seek. When looking at the vast fitness space, HIIT (high intensity interval training) workouts are as popular as ever. At Triumph we pride ourselves in offering scalable and all inclusive CrossFit workouts everyday. CrossFit specializes in ...

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29 Aug

September Member of the Month: Emily Burton

Emily has been with us for a short time but in that small window she has made big changes. She finished up her 90 day challenge losing over 18 lbs, 2 inches in her waist and 3 inches in her hips. For many this would be enough, for Emily it was just the start. Since then she’s been crushing workouts, PRs on her push jerk, deadlift and back squat ov...

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08 Aug
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You just started, now what?

So you just joined a CrossFit gym. Fantastic! You’ve completed step one of many steps towards your fitness goal. Now what? You may have already noticed that the preconception of doing backflips, flipping tires and throwing barbells all over the place is slightly misguided. You’ve also probably noticed people with special shoes, particular jump ropes,...

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31 Jul
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August Member of the Month: David Martin

David has only been around the last couple summers, taking internships in the surrounding area. But his short time here he’s made huge changes in his life and being a part of our community. David has made some big PR’s this summer, gaining a lot of strength and honing in on his technique. He’s friendly, coachable and has brought his friends into the ...

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30 Jun
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July Member of the Month: Scott Vogelpohl

Scott Vogelpohl is our July Member of the Month! Scott started with us just a few short months back but has already shown what an incredible addition to the Triumph family he can be. Regularly showing up for class, setting goals and crushing them. He brings his children to the gym, setting a great example and including them in any activities we have ...

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25 Jun
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Introducing Kids and Gymnastics Coach: Becky Riess

With Triumph Troops and Triumph Teens starting back up we wanted to take a moment to introduce Becky. She’ll be taking over the role as coach for Triumph Troops. Get to know her a little better below! What is your background? In my youth, I was a level 6 acro-gymnast, which is a bit different than traditional gymnastics apparatus and skills, but sti...

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04 Jun

26 ways to start the path to your goals

Ever feel stuck or plateaued? Without them we’re aimless, with them we can find a path to success. Goals help us shift focus or direction in life. They allow us to see the forest through the trees and wipe away unnecessary clutter from our thoughts and give us laser focus for what lies ahead. From personal experience I excel when I have a short term...

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01 Jun
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June Member of the Month: Haley Williams

Since joining the Triumph community in the beginning of the year, Haley has become a great part of the family around the gym. She’s encouraging, fun to be around and extremely hard working. Strong and strong willed there’s no challenge that we can throw at her that she can’t handle. Make sure you give her a high five and tell her congrats when you se...

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07 May

Meal Prep using My Fitness Pal

So we’re in the middle of the Springboard Challenge and you guys have been rocking it. We’ve had some questions about how to prep your meals for the week. Check out the video below to see how you can prep your meals, weigh and measure and track into My Fitness Pal. We’ll go in depth on the math behind dividing your meals up evenly so it’s easier to t...

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01 May
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May Member of the Month: Emily Damico

If you’ve been around Triumph for any amount of time in the evening you’ve seen Emily around. Whether she’s in class throwing down with everyone or lifting in Power Club or Barbell Club she’s always looking for ways to improve herself. Emily is one of the first to lend a hand when it comes to events around the gym, helping clean something up or ...

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12 Apr

Intermittent Fasting 101

__What is intermittent fasting? __ Not eating food or consuming calories for a time period greater than 8-10 hours. The most popular time period is 16 hours without food. So essentially you are only eating within an 8 hour time window. For example: you break your fast at 10:00am and your last meal is finished by 6:00pm. This is not the only option f...

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31 Mar
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April Member of the Month: Tiffany McNair

Mother, photographer and wife Tiffany McNair is our April Member of the Month. Tiffany is kind as she is strong. She has been consistent with her training and it’s paying off in spades. Not only improving on her own health and wellness, Tiffany and her husband Tavis are regularly bringing their children to participate in classes and other activities....

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21 Mar
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60 Seconds With Kelsey Blaze

Get to know Kelsey with this week’s 60 second athlete segment. Embedded content: https://youtu.be/TTmHTtzAN5A

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14 Mar
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60 Seconds with Tamara

Get to know Tamara a little better with some rapid fire questions we threw at her. Embedded content: https://youtu.be/Yy777_PHhnM

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12 Mar
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The Easiest way to Start in Fitness

We hear all too often “I don’t know how to even start working out”. It’s a common response and or excuse on why people never take the leap into fitness. We’re here to help kickstart that journey. I want you to start a clock right now. Seriously do it i’ll wait. Pick any movement in the world. It could be push ups, squats, sit ups, jumping, running o...

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01 Mar
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March Member of the Month: Rob Honaker

Firefighter, red blooded american, “6’2” of twisted steel and sex appeal” and incredible human Robert Honaker is our March Member of the Month. Rob is first to lend a helping hand, loan you his truck or hide a body lend you an ear. He is always quick with a joke, full of compliments and one liners. He is wildly coach-able and moves exceptionally wel...

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19 Feb
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St. Patty's Shirts

We’re celebraing St. Patrick’s Day with our very own shirt to commemorate the holiday. Order yours at the coach’s kiosk or click the Buy Now button below (it’s cheaper to order directly through the gym) Size Small Medium Large X-Large XX-Large

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08 Feb
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Please welcome Elias!

Not too far in the distant past Elias walked through our doors looking for a place to train. Not train in the normal sense as we’ve become accustomed to. Elias Gomez is an aerialist. A mixture of high flying acrobatics, extreme core strength, gymnastics and all around amazing human movement. Embedded content: https://youtu.be/ehJ2kSOoreQ After gett...

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05 Feb

The Flaws in Power

I’m currently listening to an Audible Original called Power Moves: Lessons from DAVOS. I’ll spare you my description of the audio book and let you read the synopsis from Good Reads: Navigating the new landscape of power with Mary Barra (GM), Stewart Butterfield (Slack), Satya Nadella (Microsoft), Sheryl Sandberg (Facebook), Eric Schmidt (Google/A...

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24 Jan
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Meet Dave!

If you’ve been around the gym in the last couple of weeks you may have seen a new face on the training staff. Dave is going to be helping us out over the next couple of months as we continue to grow and as he establishes himself on the other side of the river. Make sure you say hello and give him a warm Troumph welcome.  A few facts about Dave are b...

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22 Jan
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Gymnastics Basics

We were very fortunate to have Elias Gomez stop by the gym not too long ago. Right away we could tell he was very versed in the world of gymnastics. He agreed to help us step our game up. Starting with a seminar to cover some basic skills and drills encompassing what we encounter weekly in our whiteboard classes. We recorded the whole thing and piec...

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21 Jan
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February Member of the Month: Kristin Stanley

Please take a moment to congratulate Kristin Stanley as February’s Member of the Month! Kristin took the later months of 2018 and carried her momentum into 2019. Making a commitment to getting herself on a regular fitness routine, challenging herself to do new things (like participating in our in house comps and weightlifting meets) and generally jus...

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02 Jan
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January Member of the Month: Jill Brummett

![37559736 1791357670941958 6925078850003009536 o] Strong, sweet and one hardworking lady Jill has stepped out of her comfort zone in the past year more than most do in a lifetime. Jill has helped out with moving the entire gym, worked on weaknesses in barbell club and come to nearly ever single Triumph community event. She’s always encouraging othe...

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18 Dec

You're So Lucky

I’ve hesitated for a long time putting these thoughts down to be put out into the ether of the internet. Fear of vulnerability and misinterpretation of what I’m writing as a “look at me” piece of writing, have prevented me from placing my own experiences in the limelight. But I wanted to share my personal journey as an athlete, coach, business owner ...

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02 Dec

Programming Preview: Week of 12/3

Don’t forget to mark your calendars for the Holiday Party on 12/8! Embedded content: https://youtu.be/rk0DfFHkWzA

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18 Nov

Programming Preview: Week of 11/19

Bring in those canned goods! Check out the video below the programming preview to see how the canned drive workout came about. Holiday hours: Thanksgiving day (11/22) 8:30 AM canned food drive WOD and 10:00 AM community class Friday (11/23) No AM classes. 3:30, 4:30 and 5:30 PM classes only. Embedded content: https://youtu.be/j_gBx7vsZw4 Embedded...

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10 Nov

Programming Preview: Week of 11/12

Don’t forget to bring in your canned goods for this years Thanksgiving workout! 1 can = 1 movement unless otherwise stated Green beans= burpee Corn= pull up Canned peaches = front squat Canned pears = clean Mixed fruit = snatch Canned tuna = 10 KB swing Canned chicken = 5 box jump Canned ham = muscle up Embedded content: https://youtu.be/RBbDMtrNpkY

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04 Nov

Programming Preview: Week of 11/5

Don’t forget, new 11:45 AM class every Tuesday, Wednesday and Thursday. Come in for some lunchtime fitness. No 6:00 AM bootcamp from here on out. You still have 3 weeks to get in at 5:00 AM for free! Embedded content: https://youtu.be/k7KQFmZI2Xo

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01 Nov
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November Member of the Month: Amy Sizemore

Amy is one of our founding members at Triumph. A mother, athlete and all around incredible person, Amy regularly is cheering others on around her and not one to shy away from cracking a joke. She’s wonderful to have in class and takes instruction well. She is what we look for when we look for strong female leaders in our community. Make sure you give...

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30 Oct

30 Days of Cold Showers ❄️

Ice Cold showers…YAY! Cold shower anyone? Probably not too many people moving to the front of the line for 30 days of no warm or hot showers. So why did I do it? Why would you do it? Short answer…because I didn’t want to. Forcing myself to continuously take a cold shower for an entire month wasn’t fun. This isn’t necessarily something I got excited ...

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28 Oct

Programming Preview: Week of 10/29

Thank you to everyone who came out and celebrated our 5 year anniversary party! We had an amazing time sharing the night with each and every one of you. Here’s to the next 5 years. Embedded content: https://youtu.be/2bxSsiKXP_s

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23 Oct
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The Story of Stan: Part 3 of 3

So now we are moving right along on this Crossfit thing. 6 weeks in dropped 10lbs but I keep going to these awesome things called CHEAT MEALS. Well let me define my idea of a cheat meal: it starts on Friday with Pizza and Ice Cream and continues to I collapse on Sunday night consuming about 12,000 calories over a glorious 3 day binge. This is every w...

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20 Oct

Programming Preview: Week of 10/22

Don’t forget to bring all your friends and family in for the 5 year anniversary party! Had some technical difficulties with the video and since we’re on the go this weekend, there wasn’t a chance to resolve them. I apologize, but good news, you can still watch the video and see what’s coming your way this week! Embedded content: https://youtu.be/rS...

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16 Oct
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The Story of Stan: Part 2 of 3

We’re back with week two of three of Stan’s journey, a member who came to us in late 2017. He has become a cornerstone member of the Triumph community with his wife and daughter. His journey is filled with self doubt, failures, hard work and most importantly triumphs. ____________ My first class! The WOD (workout of the day) has a name Freddy’s reve...

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14 Oct

Programming Preview: Week of 10/15

Don’t forget Kettlebell Kitchen will be at the gym Monday from 4:30 PM to 6:30 PM giving out samples. If you haven’t picked up your buddy pass yet, make sure you snag one from the coach’s station. Embedded content: https://youtu.be/AeB-IbaTUFk

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09 Oct
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The Story of Stan: Part 1 of 3

Over the next three week’s we’ll be sharing the journey of Stan, a member who came to us in late 2017. He has become a cornerstone member of the Triumph community with his wife and daughter. His journey is filled with self doubt, failures, hard work and most importantly triumphs. _________________ Well here we are but, how did we get here? Its Octo...

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06 Oct
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Programming Preview: Week of 10/8

There’s some great workouts coming your way this week. We’re moving in to some technical lifts on Tuesday and Thursday with a great chance to bring a friend in on Wednesday’s partner workout. If you haven’t picked up your buddy pass, make sure you ask a coach to get yours this week! Embedded content: https://youtu.be/mlSzXAXVjI4

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01 Oct
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October Member of the Month: Mike Lee

A stellar athlete, great dad and all around fantastic guy Mike is awesome to have in the Triumph family. He’s always pushing himself and those around him, making every class he’s in exciting and competitive. Mike jumped in and lent a hand whenever he could as soon as he started with us at Triumph. Bringing his family in for our Fit Family class, par...

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30 Sep

Programming Preview: Week of 10/1

Can’t wait to get everyone in for the first week of October! Don’t forget to pick up your buddy pass at the coach’s station for five free passses to bring your friends or family in during regular classes. Embedded content: https://youtu.be/RPOfGRb8-vY

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24 Sep

Fasting for Health or Religion, there is a Lesson for Everyone

I have only fasted twice in my 29 years of living, once for 21 days and the other, 7 days. I fasted from food while the sun was up; therefore, I had breakfast before sunrise and dinner after sunset, and let me tell you, it does not get any easier. People fast for different reasons, as Dr. Jason Fung writes, “When done right, fasting is an incredibly ...

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23 Sep

Programming Preview: Week of 9/24

A huge and massive thank you to everyone who volunteered their time and engery over the weekend for this years Masters, it truly is not possible to have a successful day without your help. We’ve got a great week coming your way, get ready for some partner WOD’s, heavy lifts and some of the last days of running as we hopfully have hit fall. Embedded...

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16 Sep

Programming Preview: Week of 9/17

This will be a bit longer than usual. A lot of great information in here, so make sure you watch the entire video. We’ll be explaining some reasoning behind some of the workouts, and exactly what we expect from each day. Embedded content: https://youtu.be/QsIJ5qVbTvo MONDAY 18min TIME CAP 21 Burpees 21 Pull ups 21 Snatch 95/65 15 Burpees over bar ...

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09 Sep

Programming Preview: Week of 9/10

It’s testing week! Get ready for some new PR’s. Embedded content: https://www.youtube.com/watch?v=Ix9z8pUWHj0&feature=youtu.be

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02 Sep

Programming Preview: Week of 9/3

Remember only 8/9/10/11 AM classes on Monday. Bring a friend or seven. This will be a deload week, check out the video to find out some strategy and tips for the week’s workouts. Embedded content: https://youtu.be/I1_fIqZJTI4

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30 Aug
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September Member of the Month: Chris Mittchell

Chris is proof that super heroes exist. Super human strength, the willingness and ability to bring everyone up around him and his incredible intelligence make him September’s member of the month. Chris started with us as a way to help rehab his shoulder and to get back into boxing. Needless to say, whether he’s still boxing or not, he’s found a home...

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26 Aug

Programming Preview: Week of 8/26

So, left the good camera equipment at home. The audio is pretty rough in this week’s programming preview. So we wanted to list out the workouts for the week if watching it is too bad on the ears. Though, I would absolutely listen to the first bit to catch some extra workout info. Monday Sumo Deadlift 8-6-4-4-4 10min AMRAP 5 power cleans 205/135 10...

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09 Aug

Programming Preview: Week of 8/13

So many good workouts coming your way this week, you’re going to just have to watch the programming preview to see what’s coming at you! Embedded content: https://youtu.be/aUs-yvI46CM

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08 Aug

Programming Preview: Week of 8/20

Is there really any better way to start the week of right than with Fran??? We don’t think so. See what we have to say about some strategy and see what else is in store for you WOD week in this week’s programming preview. Embedded content: https://youtu.be/RHQxe9hZU90

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07 Aug

30 days 30 miles: Run Through Weakness

First off, I’m not special and anybody can do this. This little journey started when I was pulling up laminate flooring listening to the Joe Rogan experience podcast. His guest was Navy Seal, and in his words, former “fatty” David Goggins. If you haven’t listened to it, please do it’s on YouTube. One of the things he talked about was rewiring your br...

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03 Aug

Programming Preview: Week of 8/6

We’ve got three chances to bring in your friends this week! Check out this week’s programming preview to see what’s coming your way. Embedded content: https://youtu.be/LaydWQl2L2E

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31 Jul
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August Member of the Month: Eleanore Blair

Eleanore is one of those members who doesn’t have one huge “ah-ha” moment in fitness. She is cool and calculate, soaking up every bit of advice you throw her way. She’s become stronger both mentally and physically as well as bringing in her children, leading by example through her actions in and out of the gym. We’re extremely lucky to have her as ...

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27 Jul

Programming Preview: Week of 7/30

Starting in August, every Tuesday and Thursday is open to all! Bring a friend in each and every Tues/Thurs to give them a taste to what Triumph is all about. Embedded content: https://www.youtube.com/watch?v=zD-kgrAGkDY&feature=youtu.be

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25 Jul
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60 Seconds with Carl Miller

Carl has only been with us a couple of months but as someone who comes in on his lunch breaks, after work or pretty much any time he can fit it in, he’s become one of the hardest working people at Triumph. Check out his answers to our questions in this week’s athlete profile. Embedded content: https://youtu.be/6wXdAt5AXBA

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22 Jul

Programming Preview: Week of 7/23

Coach Mark and Coach Jarrett square off to see if Mark can finish the programming preview bedore Jarrett finishes his 100 burpees for the day. Embedded content: https://www.youtube.com/watch?v=UEgYWcxlJzo&feature=youtu.be

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19 Jul
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60 Seconds with Mike Colgan

There are few more elusive and mysterious than the Colgan. We finally got him to give us a minute out of his busy day to answer a few questions for us. Embedded content: https://youtu.be/si-glIKSb2M

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13 Jul

Programming Preview: Week of 7/16

We just finished up with a testing cycle. We had some great success with PR’s and big numbers being put up. We’ll be starting a new cycle with this week. Make sure you record your numbers! Embedded content: https://youtu.be/543Mtiy5t3o

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11 Jul
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60 Seconds with Melissa Schneickert

We asked Melissa a ton of rapid fire questions and had her answer in turn Check out what she had to say! Embedded content: https://youtu.be/yv5xsjvDqec

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08 Jul

Programming Preview: Week of 7/9

It’s testing week. 6 weeks ago we tested max strict press, push ups, sit ups and a couple other workouts. This is your chance to PR! Embedded content: https://youtu.be/0m-_ACo2VK0

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05 Jul
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60 Seconds with Ann Flesch

Get to know Triumph’s very own personal ray of sunshine Ann Flesh a little better this week. She took time after a hard workout to answer some questions we threw her way. Embedded content: https://youtu.be/UZBlLugi0QU

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28 Jun

Programming Preview: Week of 7/2

It’s the first week of July and we’re starting it off with a bang. Check out this week’s programming preview for all your workouts! Embedded content: https://www.youtube.com/watch?v=5z4qgMciZ-M&feature=youtu.be

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26 Jun
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July Member of the Month: Wendy Shepherd

Wendy has had an amazing transformation in a very short amount of time. She came to Triumph looking for a change in her life, she took the bull by the horns and has not only changed her body but her mind as well. She is stronger in all aspects in her life, she’s brought her family into our community and 100% what we look for in a family member of Tri...

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24 Jun

Programming Preview: Week of 6/25

Any week that starts out with max snatch is going to be a good week. Check out what else is coming your way in this week’s programming preview. Embedded content: https://www.youtube.com/watch?v=LAWuwok4NP8&feature=youtu.be

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16 Jun
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Programming Preview: Week of 6/18

Get ready for another great week of workouts! We’re kicking off the week with a partner WOD, so if you’ve got a friend this is a perfect time to bring them in. Don’t forget this Saturday, Erin Rhoades is holding a kettle bell seminar from 11-1. Embedded content: https://www.youtube.com/watch?v=novpByMdA9k&feature=youtu.be

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12 Jun
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Triumph Summer Apparel

Size (unisex) X-Small $25.00 USD Small $25.00 USD Medium $25.00 USD Large $25.00 USD X-Large $25.00 USD XX-Large $25.00 USD Type and Size Men's Black Shirt $20.00 USD Men's Military Green Shirt $20.00 USD Women's Black Tank $20.00 USD Women's Fuchsia Tank $20.00 USD Size x-Small Small Medium Large X-Large XX-...

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10 Jun
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Programming Preview: Week of 6/11

Get ready for another awesome week of workouts. Starting things off with another “choose your own adventure” workout followed with a heavy day and a partner WOD. What more can you ask for?? Embedded content: https://www.youtube.com/watch?v=enpbk_hRVLU&feature=youtu.be

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03 Jun
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Programming Preview: Week of 6-4

We’re kicking off our next six week block of programming as we move towards our next “gym goal” of completing the Crystal & Bobby workout in July. The first couple days of the week will be testing days and will be re-tested in the near future. Embedded content: https://www.youtube.com/watch?v=OPehpOnYZ3k&feature=youtu.be

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01 Jun
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June Member of the Month: Richard Mayer

When it comes to hard working athlete’s Richard is near the top. He comes in whenever he can find time in his day, whether it’s the 5:30 AM class or 6:30 PM class. He is a regular at open gym on Sunday’s working on a weakness or just sweating it out. He’s incredibly encouraging and easy to talk to. Never backs down from a challenging workout and o...

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27 May
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Programming Preview: Week of 5/28

Kicking the week off with Memorial Day Murph, followed by a “surprise” workout? See what’s coming your way in this week’s programming preview. Embedded content: https://www.youtube.com/watch?v=UDp9048j4N0&feature=youtu.be

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22 May

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

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

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

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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05 May
TC 18

Triumph Clean Week 6: Meals and Challenges

We’re one week closer to finsihing up this year’s challenge. Keep up the amazing work everyone. You can find a PDF version of the meals HERE.

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04 May

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

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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30 Apr
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May Member of the Month: Zoe Collins

Zoe has quietly been becoming, as far as progress goes, one of the fastest accelerating athletes at Triumph. She just finished up her first Garage Games Junior Open where she did exceptionally well, she has also graduated from barbell fundamentals with Triumph Barbell and took the leap to actually join the program. She takes direction extremely wel...

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29 Apr
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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

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

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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18 Apr
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Triumph Clean Week 4 Challenges and Recipes

This will be your halfway point for our challenge. Keep up the great work and remember to stay on those points on your scorecard. Download a PDF version of this week HERE

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15 Apr

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

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

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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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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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
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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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03 Apr

60 Seconds with Brea Yount

We rapid fired questions at Brea and she fired back just as quick. Get to know her a little better with this week’s featured athlete. Embedded content: https://www.youtube.com/watch?v=zaPIZevsqnw&feature=youtu.be

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02 Apr
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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
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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
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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

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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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

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

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

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

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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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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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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