We’re kicking off a new week and a new month, July—and we’re starting strong with one of the toughest tests on the board: the 20-rep back squat. This is part of our longevity testing, and while the name might sound gentle, make no mistake—this one’s all about grit. Hitting depth on every rep and staying mentally locked in will challenge you in the best way. Why do we test this? Because building strength and resilience under load translates to living longer, healthier, more capable lives. 💪
We’re also rolling into July, and that means a fresh monthly newsletter is on the way! If you’ve done anything fun outside the gym—races, hikes, family adventures, or personal wins—we’d love to feature you and celebrate with the community.
This month we’ve got some exciting things in the works—bike rides, volunteer opportunities, and more community events on the horizon. If you have ideas or events you’d love to see on the calendar (or want to help make them happen), let us know! We’re always looking for ways to connect and have fun outside the gym too.
Next Week in Programming:
Here’s a quick look at what’s coming up this week in class! We’ve got a solid mix of strength, skill, and conditioning—plus a little something special to cap it off.
Monday – 20-Rep Back Squat Day
This is your big strength piece for the week! Come ready to challenge yourself with a 20-rep back squat attempt. After that, we’ll move into a conditioning piece to keep the legs moving—but don’t worry, it won’t be max effort if your squats already did the trick.
Tuesday – Rope Climbs + Heavy DB Walking Lunges
Time to climb! We’ll pair rope climbs with heavier dumbbell lunges and give you a little extra time to push the weight and get in solid reps across a longer distance.
Wednesday – 24-Minute Intervals
Each round is a different combo of movements, including rowing., double unders and toes to bar. We’ll wrap up with a suitcase carry cash-out to cool things down.
Thursday – Turkish Get-Ups + Overhead Squats
We’ll take time to break down the Turkish get-up and use it to prep for overhead squats. The rest of class is focused on coaching and progression—whether it’s your first time or you’re building heavy, you’ll get personalized guidance.
Friday – Gym Closed (No Regular Classes)
Heads up! We’re closed Friday for regular classes, but we’ll be running 12pm Longevity Levels Testing. Open gym is still available for athletes who want to come in and do their own thing.
Saturday – Hero WOD: Rankel
We’ll finish the week with a hero workout. These are meant to honor and challenge—come ready to give your best effort with your community by your side.
Events this July & Summer!
July 4th – Open gym 12pm-1pm to test anything you would like for the longevity levels with Coach Theresa!
July 12th – run a 5k with us for the Cornhusker State Games! Use the code 20FLEETFEET25 to save!
July 19th – The Fruit Loop…more info to come!
July 31st – 10am Kids Class!
August 16th – Team Fitness Competition to raise money for our Adaptive Athletes
What else? Share you adventures on the whiteboard at the gym!
Our Team Competition is BACK to raise awareness for our Adaptive Athlete program!
We are partnering with BlocLife, Inc. and the Down Syndrome Association for Families of Nebraska, is proud to host our 4th Annual Team Competition on Saturday, August 16, 2025, starting at 8 AM! 🙌
This isn’t just about fitness—it’s about breaking barriers, building community, and showing the world that fitness truly is for EVERY body. Our adaptive athletes are nothing short of incredible—and this day is all about celebrating their strength, resilience, and the power of inclusion.
Compete in teams of two with Team Divisions for all levels!
Through your support, we expand access to inclusive programming with classes for athletes with intellectual, developmental, and mobility disabilities. Together, we’re creating a community where everyone can thrive through movement.
📲 Link to register: https://crossfitlincoln.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=C3Zc6cfb8r39dOcPo2Hc0lDXo
Note: There has been confusion in years past, so hopefully this helps! You can partner with anyone you want of any skill level. This is a competition to raise awareness for our adaptive athlete program you do NOT have to partner with an adaptive athlete.