July Recap & Looking Ahead! 🏋️♂️🌞
July flew by, and with the school year kicking off again (for many of you or your families), that means one big thing for us — the gym is about to get a whole lot busier this August!
Over the next few weeks, expect classes to be more full and more consistent as everyone settles back into routine. You’ll also notice workouts ramping up a bit — more structure, more intensity, and more work packed into each hour.
Don’t worry though — everything is still scalable to meet you where you’re at. Just show up, move with intention, and trust your coaches to guide you through it.
We’ll also be shifting gears soon from our summer of longer, endurance-style workouts into more strength-focused training. So if you’ve been missing the barbell a bit more — you’ll be happy with what’s coming.
Let’s have a strong finish to summer and head into this next season ready to train hard and keep getting better.
What’s ahead next week to start the new month of August?
As we head into a new week of training, I wanted to take a moment to talk about how and why we program the way we do.
Each week, the workouts are written with high-level athletes in mind — the kind of people training at the top end of the sport. But that doesn’t mean every workout is meant to be done as written by everyone. In fact, most of the time, it won’t be. And that’s exactly the point.
By setting the bar high, we give every athlete — regardless of where you’re starting — a clear path to improvement. We can scale the workouts to match your current level, but we never lower the standard. This approach creates consistent challenge, continued progress, and a mindset that embraces growth.
You should never feel discouraged if you can’t do the full version of a workout. None of us hit everything perfectly every time. The goal is to move well, push where we’re strong, and lean into the places we want to grow.
So as you step into the gym this week, remember: we train like this so that everyone gets fitter — not just the few. Set the bar high, chase your best, and enjoy the process.
Let’s get after it.
Getting Outside Our Box
July Highlights & Community Wins! 🌊🧘♀️🏋️♀️
We had a packed July full of wins, both in and out of the gym!
Outside the gym:
- Coach Logan took 1st place in his jiu-jitsu competition — congrats, Logan!
- Coach Landon is currently at the CrossFit Games, soaking up all things fitness and coaching so he can bring fresh energy back to the gym.
- You all showed up for a fun night at the ballpark cheering on the Salt Dogs.
- A group of ladies ran the Cornhusker State Games 5K, and two made the podium!
- Shoutout to Katie, Keith, and Jareth — their softball team finished the season as league champs!
- Cheers to Sam Lewis for getting his CrossFit Level 1 in June and for Coach Emily for passing her CrossFit Level 3 exam!
In the gym:
- We hosted the Fruit Loop — a long, sweaty endurance workout followed by a refreshing spread of fresh fruit. Thank you to everyone who came out! You can expect this one to return in the fall when temps cool down.
- We welcomed five new members to our community: Miranda, Angie, Conor, Abby, and Morayah — we’re so glad to have you with us!
- Our deadlift cycle kicked off strong, and just 4 weeks in, we’ve already seen PRs roll in from athletes stepping up to the challenge.
- And last but not least — 117 personal records were hit in July! 🔥
Thanks for continuing to show up, push hard, and support each other. Let’s keep the momentum going into August!
Team Competition August 16th!
Registration Closes Monday!
Don’t Miss Out!
We’re teaming up with BlocLife, Inc. and the Down Syndrome Association for Families of Nebraska to host our 4th Annual Team Competition on Saturday, August 16th at 8 AM.
This event supports our Adaptive Athlete Program, helping us expand inclusive fitness classes for athletes with intellectual, developmental, and mobility disabilities. It’s about more than just working out — it’s about breaking barriers, building community, and proving that fitness is for EVERY body.
Here’s what you need to know:
- 👯♂️ Teams of 2 — any mix of skill levels
- 🏋️♀️ Divisions for all levels — everyone can compete
- 💥 You do NOT need to partner with an adaptive athlete
- 🚫 You do NOT need to be a member to join
This is one of our favourite days of the year — come sweat, support, and celebrate with us!
📅 Registration closes this Monday, so sign up now to secure your spot!
Let’s show up for our adaptive athletes and make this the biggest year yet!
Bring a Friend Week 8/18 – 8/23 &
Summer Bingo is wrapping up!
This was our first year running Summer Bingo, and we hope it helped you stay on track and engaged — even with travel, outdoor adventures, and shifting summer schedules.
We’re extending the deadline through the end of August to include our Bring a Friend Days! 🎉
✅ Turn in your bingo cards by August 31st to:
- Be entered to win the prize pack
- Get a free LMNT for each bingo you complete!
We’d love to hear from you — share your favorite square, a fun story, or any suggestions you have for next year.
Thanks for playing!
Your Coaches
BAFW Link….Send this to your friends!
August monthly challenge:
August Challenge: Squat Hold Every Day
The Goal:
Hold a deep bodyweight squat every day in August.
• RX: Accumulate 5 minutes per day
• RX+: Accumulate 10 minutes per day
You can break it up into sets (e.g., 1 min x 5) or do it all at once—just get it done!
Why Squat Holds?
We sit a lot—but not the right way. The deep squat is a natural resting position that humans are meant to be in regularly. Holding it every day can unlock massive benefits:
• Improves hip, knee, and ankle mobility
• Reduces lower back tightness and posture issues
• Increases strength and stability through the entire lower body
• Promotes better breathing mechanics and digestion
• Builds mental resilience and discipline
This is more than just a mobility drill—it’s a total body reset.
How to Squat Hold:
1. Feet shoulder-width apart or slightly wider.
2. Heels down, chest up, spine neutral.
3. Sink into a deep squat—hips below parallel.
4. Relax into it—this is not an active air squat.
5. Modify with a wall, rig, or holding onto something if needed.
Pro Tips:
• Do it after a workout, while brushing your teeth, playing with your kids, reading a book, or scrolling on your phone.
• Feeling stiff? Start with short sets like 30 seconds and build up.
• Tag us @crossfitlincoln when you hit a milestone or find a creative squat spot!