May was a full month—between the mental challenge of Murph and kicking off a new strength cycle with front rack step-ups, our herd has been busy testing both body and mindset. Thankfully, we have a community of like-minded individuals who thrive on doing hard things and showing up to improve!
The Herd Strength Cycle this month
Why front rack step-ups?
Step-ups are one of the most functional strength movements we can train. They closely mimic real-life actions like climbing stairs, hiking, getting up from the ground, or stepping into a vehicle. Adding a front rack load turns this into a powerful core and posture challenge, helping us identify single-leg strength, balance, and mobility across the hips, knees, and ankles. This movement also helps highlight side-to-side imbalances, which can affect performance and safety in other lifts like squats, lunges, and Olympic lifts. Building strength and control here carries over directly to those bigger movements and to everyday life.
Getting Outside Our Box
May was packed with excitement both in and out of the gym!
So much happened, it was hard to keep up—my apologies if I missed anyone!
We had runners and ruckers represent us in the Lincoln Marathon, Brooklyn Maynard welcomed her baby at the start of the month, Cordell graduated from Independence Academy (an LPS program for students with special needs ages 18–21), Colby Spence got married, a crew joined Fleet Feet for the Griddle & Grind run, and we even went rock climbing in Omaha!
June is already shaping up to be a great month—don’t forget to share your upcoming events and bright spots so we can cheer you on and celebrate together!
Upcoming Events this summer so far:
June 14th
7am – Another opportunity for Griddle and Grind at Fleet Feet, running and free pancakes!
11:30am – Paddle boarding at Holmes Lake! Bring your own paddle board or rent one for an hour with Lincoln Paddle Company.
6:00pm – Brandon Smith coaches the Nebraska Pride football team and Brittany Florer plays quarterback, come cheer them on (Gale Wickersham Athletic complex in Council bluffs)
June 21st 9am at Pioneers park – Rising Tides Community Park Event
June 28th 10am at the gym – Yoga with Brooke Garbison
Coach Appreciation Week, Member appreciation week and more!!
July – run a 5k with us for the Cornhusker State Games! Use the code 20FLEETFEET25 to save!
August 16th – Team Fitness Competition to raise money for our Adaptive Athletes
What else? Share you adventures on the whiteboard at the gym!
Summer Committed Club – Bingo Style!
Check out the Bingo Card HERE!
Check out the details HERE!
First look at some of the contents in the Epic Fitness Giveaway! Anyone with a full card at the end of summer will be entered to win!!
June Athlete of the Month: Dan Syde
🎙️ Podcast Episode Drop: Chatting with Emily and Jessica Bolte Waller
Get ready for laughs, honest conversations, and a few fun tangents!
In this episode, Emily and Jessica dive into Jessica’s first year at CrossFit Lincoln, what it’s like being a larger-bodied athlete in the CrossFit space, the magic of date paste, and how real food and a supportive community make all the difference in creating healthy, sustainable habits.
June Challenge “Barefoot & Balanced”
Reconnect with the ground beneath you! Going barefoot can boost foot strength, balance, posture, and reduce stress.
Weekly Focus:
Week 1: Grounded Beginnings
Walk or stand barefoot outside for 5 minutes a day—grass, dirt, or sand.
Week 2: Balance Boost
Do a daily barefoot balance move like single-leg stands, toe walks, or yoga.
Week 3: Strong Feet, Strong You
3x this week, do simple foot strength/mobility exercises: toe curls, calf raises, foot massage.
Week 4: Barefoot Adventure
Spend 15+ minutes barefoot outside—walk a trail, play in the yard, or visit the beach.
Mini Goals (all month):
- Be barefoot at home
- Try one barefoot workout
- End your day with barefoot stretching or grounding
Coach Theresa
PS Try your front rack step ups barefoot this week!
