Hello Athletes,
Well, It is September and school is back in session—and you’ve been showing up strong in class too!
We’ve gone from hot and humid days to cooler “garage door open” workouts, and we’re here for it. August was packed with travel, but also plenty of activity both in and out of the gym.
Got something fun going on—fitness-related or not? Share it on the whiteboard at the gym! Not everyone is on social media, and it’s a great way to connect with each other!
Looking ahead to September, we’ve got lots happening (details below). Most importantly—keep sharing our community! We’re growing and adding services so that we can help everyone become the happiest, healthiest version of themselves.
What’s ahead next week to start the new month of September?
We’re heading into the second week of our back squat cycle with a rep scheme designed to challenge both your body and your mind! Trust the process—this cycle will pay off if you stay consistent.
Quick reminder: No morning classes on Labor Day. But don’t worry—we’ve got a fun grinder programmed to hit on your day off at 9am, 12pm, 430pm, 530pm or 630pm!
Skill Focus: Ring Muscle Ups
This week we’re also focusing on ring muscle ups. Now, you might be thinking, “I can’t do one yet, so why bother?” The truth is, practicing them goes far beyond just getting the rep.
- Skills: Working on the progressions builds body awareness, timing, and coordination. We all need more of that for our day to day lives!
- Strength: Each drill makes you stronger in your pull, your press, and your core—all things that carry over to other movements.
- Trying Something New: Even if a full rep feels far away, you’ll be surprised at what you can do when you give it a go. Encouraging each other and stepping outside your comfort zone is where growth happens.
Bottom line: even if you can’t hit a ring muscle up yet, the practice matters. Every attempt builds the foundation for when the day comes that you can string them together or a foundations that leads to a healthier and fitter you!
See you in class—let’s keep building strength, skills, and confidence together.
Getting Outside Our Box
August Highlights & Community Wins!
We had a packed August full of wins, both in and out of the gym!
Outside the Gym
- 🚴♂️ A huge shoutout to Brian & Emily Brede and Troy Schweitzer for crushing 38+ miles at Gravel Worlds last weekend!
- 💪 Props to Landon and Derek for taking on the Gravel Worlds Triathlon out at Branch Oak Lake.
- 🎉 Congrats to Katie Elliott for earning her CrossFit Level 1 and launching our kids class last week!
- 🥉 Big cheers to Abby, Taylor Schendt, and Prissylla for taking home 3rd place at Girls Gone RX!
In the Gym
- We hosted our Team Competition to raise awareness for our adaptive athlete programs—19 teams joined, making this our most successful year yet! Huge thanks to Coach Cassaundra and her adaptive athletes for showing us what fitness is all about.
- A warm welcome to our newest members: Anna Strumpf, Megan Summers, Tommy Jelinek, Cody Schaaf, Dan Chruscicki, and Melissa Morrissey.
- Our deadlift cycle wrapped up with nearly everyone hitting a 5-rep PR—amazing work!
- And the biggest number of all: 93 personal records were set in August!
Thanks for showing up, pushing hard, and supporting each other. Let’s carry this momentum into September!
Hero Service Cup | Sept 15–22 | Bring a Hero Week
CrossFit HQ + CrossFit Mayhem+CrossFit Lincoln are teaming up for the Hero Service Cup!
Workouts will be programmed in our group classes Monday – Thursday with a hero workout on Saturday!
We will be making it Bring a Hero Week!
Invite the heroes in your life to come train with us for free:
Military
Medical Providers
Firefighters
Educators
Law Enforcement
CrossFit makes us all stronger—but it has a special impact for those who serve and protect every day.
If you have a Hero in your life, let coach Emily know and she get get them set up for that week!
Reach out for details, a free class will be extended to the Heroes of our community that week. If you officially sign up for the Service Cup we will extend a free week so that you can participate with us!
Members: you can also sign up for the online qualifier if you’d like (totally optional). Otherwise sign up for class on Wodify per normal!
Details here:
The 2025 CrossFit Everyday Hero Service Cup and Games
September Athlete of the Month
Madison Stoner! Blog coming soon…