Junkie Journal Jun 30

🔥 The Junkie Journal | Wrapping Up June Strong 💪 Hey Junkies! 👋 It’s the final full week of June—can you believe it? Summer is rolling and so are YOU. From planks to PRs to packed classes, we’re feeling the momentum. Here’s what’s happening at StormKing this week: 🧱 Final Week of the Plank Challenge! We’re in the home stretch! Keep showing up daily for your plank holds—we’re working toward that 5-minute mark by the 30th! 💡 Pro tip: Plank everyday to what you can maintain...just stay consistent. 📸 Keep tagging @stormkingathleticclub and posting in the Junkies group—we’ll shout out your final plank stats next week! 🗓 New Schedule = New Rhythm The revised class schedule has officially settled in—thanks for the great feedback! ✅ 9:30am M/W/F is off to a strong start! ✅ Pulse on Tuesdays at 5:00pm is always a favorite! ✅ 4:30 & 5:30pm M/W/F...great attendance! 💚 Haven’t tried Pulse yet? It’s fast-paced, fun. Reminder 3 classes/wk members...this class counts toward your 3 classes. 👋 Coaching + Childcare News 🙌 We’re excited to be bringing on Coach Danielle! She’s been shadowing and easing back in—say hi and introduce yourself when you see her! 🌟 Coach Paisley is holding it down at the 9:30am classes Mon, Wed and Fri—get in there and experience her awesome energy. 👶 And shoutout to Katelyn for stepping into our new childcare role during those same 9:30s! Families, we’ve got you covered. 🏋️ Weekly Programming Preview Barbell Strength + Conditioning: Monday – Deadlift Tuesday – Shoulder Press Wednesday – Back Squat Thursday – Longer endurance WOD Friday – Power Cleans 💥 All strength days finish with a spicy little metcon…you’re welcome. 🤝 Saturday = Partner WOD. Bring a buddy or make a new one! 💃 Ladies Lift Starts July 17 We’re back! This popular women-only strength class returns Thursdays at 5:00pm, starting July 11. Email us to save your spot! 📧 stormkingcrossfit@outlook.com Let’s finish June with purpose, passion, and just a little plank-induced shaking. 😅 We see your hard work—and we’re proud to call you part of this crew. 💚 Your SKAC Team

Hey Junkies! 👋 Can you believe we’re already halfway through June? The sun’s out ☀️, the energy is high, and your commitment hasn’t gone unnoticed. Let’s dive into what’s new at StormKing this week: 🧘 Plank Challenge: Midway Check-In! We’re officially halfway through our 30-Day Plank Challenge! If you’ve been holding strong, your core is thanking you—if not, it’s never too late to jump in. Just a few focused minutes each day builds strength and mental grit. 💥 Keep tagging us and sharing your plank pics in the Junkies group—we love seeing your progress! 📅 New Class Schedule Starts TODAY! Thanks for your feedback and patience—our revised schedule launches today! Here are the key changes: ✅ We’re keeping both the 4:30pm and 5:30pm classes on M/W/F—no change here, thanks to your input! ✅ Pulse on Tuesdays now moves to 5:00pm (no more 5:30pm class on Tuesdays) ✅ The 9:30am class now replaces the 9:00 and 10:30 slots on M/W/F 💚 Don’t forget: Pulse counts toward your 3x/week membership—come try it out! 🙌 Coaching & Childcare Updates! We’ve got exciting additions to the SKAC fam: 👶 Welcome Coach Danielle Sily – Danielle is back to the gym after welcoming her new baby, Grace! We’re thrilled to have her energy and expertise join our coaching staff! You will see her shadowing in classes over the next couple weeks. Introduce yourself! 💪 Coach Paisley will now be leading the M/W/F 9:30am class .👏 Come say hi and crush your morning workouts with her! If you haven’t taken a class from Paisley yet...do it! 👶 New Childcare! Longtime member Katelyn is stepping in to support our families with on-site childcare during our 9:30am class on Mon, Wed, and Fri. We’re so excited to have her in this role—thank you, Katelyn! 💥 Weekly Programming Highlights Our current training block continues, blending barbell strength and metcons throughout the week. Here’s what’s on deck: Barbell Strength Focus This Week: Monday – Push Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Long Endurance WOD Friday – Clean and Jerk 💥 Plus a spicy finisher on weightlifting days, of course. Saturdays = Partner WODs!! Bring a friend, share the work, and kick off your weekend right. 💃 Ladies Lift Returns in July The next session of Ladies Lift kicks off on Thursdays at 5pm after the July 4th holiday. If you’re looking to level up your lifting in a supportive, female-led space, email us now to grab your spot: 📧 stormkingcrossfit@outlook.com Thanks for being the heart of this gym. 💚 Whether you're crushing planks, welcoming new faces, or simply showing up—you’re part of what makes StormKing so strong. Let’s finish June STRONG 💪 💚 Your SKAC Team

🔥 The Junkie Journal 🏋️‍♀️ | Strength in the Summer Grind 🔥 Hey Junkies! 👋 We’re one week into June! From barbell PRs to the plank challenge check-ins, we’re seeing so much grit and commitment—keep it up! Here's what’s happening this week at StormKing: 🎉 More June Shoutouts! 🌟 HUGE congratulations to longtime member Kathy Brauen, who crushed her 70.3 Ironman this past weekend and officially qualified for the Ironman 70.3 World Championship in Spain this November!! 😲 Your StormKing family is beyond proud! 🎓 Big cheers to Damun Seera, who’s graduating from both high school and the Running Start program this weekend! We’re putting together a gift basket to show her some love—please bring a card, cash or small item if you'd like to contribute and help us celebrate this amazing accomplishment. 👏 Congratulations to all our NODM participants this past weekend! We saw many StormKing members out taking part! Well-done!! What a weekend for it! ☀️ Let’s keep lifting each other up—in and out of the gym. 💚 💪 Weekly Programming Highlights We’re continuing with our current training block - barbell work on Mon/Wed/Fri, metcons to follow, and longer endurance-style WODs on Tuesdays and Thursdays. Partner workouts keep Saturdays spicy, and they’ve been PACKED lately—bring a buddy and get after it! 💥 Barbell Strength Focus This Week: Monday – Bench Press Tuesday – Overhead Squat Wednesday – Deadlift Thursday - endurance Friday – Power Snatch (Every lift paired with a sweaty finisher, of course.) 🧘 Plank Challenge Check-In Nine days in with a 90 second hold! How’s your core feeling? 👀 If you’ve been chipping away at the daily holds, you’re building more than just abs—you’re building discipline. Haven’t started yet? It’s never too late. A few focused minutes a day is all it takes. If you are taking part in the challenge, post pictures of your planks in the Junkies!! 📣 Schedule Change Countdown – One Week Out! We’re officially ONE WEEK away from launching our updated class schedule—starting Monday, June 16—and we have a few NEW important updates based on your feedback: ✅ Evening Classes Update: After hearing from many of you, we’ve decided NOT to combine the 4:30pm and 5:30pm classes. Both time slots will remain separate on Monday, Wednesday, and Friday to better accommodate your schedules. Thank you to everyone who reached out with thoughtful feedback—it truly helped us make the right call! ⏰ Tuesday Change: We will no longer offer a 5:30pm class on Tuesdays. However, Pulse class will now be at 5:00pm. 📌 Reminder: If you have a 3-classes-per-week membership, Pulse can count toward your 3 classes, so feel free to join! These updates help us better manage class flow, coaching energy, and most importantly—serve you better. Please familiarize yourself with the new schedule changes. I’ve attached it to the end of this email. As always, if you have questions reach out anytime 🎯 Ladies Lift Launching in July The next round starts after the July 4th weekend. Interested? 💃 Send an email to stormkingcrossfit@outlook.com to reserve your spot! Thanks for being a part of this wild, strong, and awesome community. Let’s keep showing up, lifting each other up, and chasing growth—one rep at a time. 💚 Your SKAC Team New Updated Trial Schedule...beginning June 16! Monday, Wednesday, Friday 6am class (combining 5am and 6am) 9:30am class (combining 9am and 10:30am) Noon class 4:30pm 5:30pm Tuesday 6am class 9:30am class Noon 5:00pm Pulse Thursday 9:30am class Noon class

The Junkie Journal 🏋️‍♀️ | Welcome JUNE! 🌞 Hey Junkies! 👋 We’re grateful for your support as we adapt and grow. Here’s what’s happening this week, along with an update on our upcoming class schedule changes: 🎉 June Anniversaries & Birthdays First off, let’s celebrate our June Junkies! 🎉 June Gym Anniversaries: 🎯 Chase Adamich 11 years 🎯 Tiffany Nesset 11 years 🎯 Jacob Seegers 6 years 🎯 Mike McKeown 5 years 🎯 Joe Descala 4 years 🎯 Jon Promer 3 years 🎯 Ginette Tasic 3 years 🎯 Melanie Coward 2 years June Birthdays: 🎂 Brian Winter June 19 🎂 Shirley Gagnon June 19 🎂 Tarun Seera June 20 🎂 Dawn Mason June 27 🎂 Lori Wacker June 28 💓Be sure to show some love to your fellow Junkies on their special days! 🥳 💪 Barbell Strength & Metcons Strength training continues strong every Monday, Wednesday, and Friday, with barbell-focused sessions. Every other Tuesday, we’re keeping the barbell grind alive to build more strength. Expect dynamic CrossFit-style WODs following each strength day, plus endurance metcons on Tuesdays and Thursdays to keep you pushing limits! 💪 Partner WODs Saturday partner workouts = shared effort and extra fun! Tackle longer WODs in teams, get those high-fives, and challenge each other. Remember, every membership has access to Saturday morning Open Gym from 7am to 8:30am! 💃 Ladies Lift: Starting July Our next round of Ladies Lift kicks off right after the holiday! This is your chance to focus on lifting and strength in a supportive all-female environment. 🧘‍♀️ June Plank Challenge It’s not too late to join the June Plank Challenge! Build your core strength and hit a 5-minute plank by the end of the month! A few minutes a day and you’ll feel the difference! 📅 Schedule Updates Start Soon In case you missed the email, starting June 16, we’re trialing a new class schedule to ensure we stay sustainable while offering the high-quality training you’ve come to expect. We’re consolidating some class times to better manage our coaching team and keep the energy high in every session. New Class Schedule (beginning June 16): Monday, Wednesday, Friday 6am (combining 5am & 6am), 9:30am (combining 9am & 10:30am), Noon 5:00pm (combining 4:30pm & 5:30pm) Tuesday 6am, 9:30am, Noon, 5:00pm Pulse Thursday 9:30am, Noon These changes will help us ensure that we’re operating in a way that fosters the community and training environment you love while keeping our team fresh and energized! We’re so grateful for your understanding and support during this trial period. If you have any questions or feedback, we’re here to chat! Also, if you’re interested in coaching opportunities, drop us a line—we’re always looking to add passionate individuals to our team. Let’s keep moving forward together!

🔥 The Junkie Journal 🏋️‍♀️ | Mid-Week Momentum + What's Next Hey Junkies! 👋 We’ve wrapped up Murph, celebrated some incredible progress, and now it's time for a NEW chapter. After some well-deserved rest, we’re diving into our next 6-week training block that will run through July 5th. This one is all about variety, unpredictability, and pushing ourselves in every direction. Here's what you can expect: 💪 Barbell Strength Focus Strength sessions every Monday, Wednesday, and Friday. Every other Tuesday will also feature barbell strength work. Rep schemes that build strength and capacity without overloading. Major lifts like push, pull, squat, hinge, and overhead will be included. 💪 Classic & Varied Metcons After each strength session, we’ll hit a CrossFit-style WOD using the remaining class time. Tuesdays and Thursdays will feature longer, aerobic-based metcons (20+ minutes) to build endurance and mental grit. Expect a mix of movements and creative formats—constantly varied! 💪Partner Workouts on Saturdays Longer partner workouts on Saturdays = shared suffering + high-fives! 🙌 You’ll alternate rounds, sync up for reps, and tackle creative formats that are both fun and challenging. *Whether you're looking to build strength, improve your conditioning, or just enjoy some fun partner workouts, this cycle is going to set us up for success as we head into July. 💃 Ladies Lift: Only 2 Weeks Left! We’ve had an incredible run with Ladies Lift, but we’re down to the final two weeks of this session. Don’t miss out on these fun, ladies only lifting sessions! The next Ladies Lift session will begin in July, right after the holiday. So, if you haven’t been able to make it yet, get ready for the next round! 🧘‍♀️ June Plank Challenge Get ready to take on our Plank Challenge starting in June! It’s quick and simple—just a few minutes daily to build core strength, improve stability, and challenge yourself. You will work up to a 5 minute plank hold by the end!! Whether you're a plank pro or just getting started, this challenge is for everyone. Let’s see if you can complete all 30 days! 📅 Schedule Changes Coming Soon Schedule changes are coming, and we want you to be ready for it! We will be finalizing the details soon! Due to fewer coaches and smaller class sizes, we will be reducing some of our coached classes and changing some class times slightly. Keep an eye on your inbox for an email with all the details coming soon. 👀

The Junkie Journal 🏋️‍♀️ | Memorial Day Murph & Summer Schedule Updates Hey Junkies! 👋 We’ve got a packed week ahead, so let’s dive right into it! 🔥 Murph Prep: Full Speed Ahead We’re getting closer to Memorial Day, and you’ve all been putting in the work! Week 2 of Murph prep is underway, with a focus on: ✅ Strength work 3-4 days weekly to set that solid foundation ✅ More bodyweight endurance work for stamina ✅ Longer WODs on Thursdays + some Tuesdays to fine-tune your conditioning Murph will be on Monday, May 26th at 9 AM – it’s the only workout of the day, so be there early and be ready to crush it. The gym will open at 8 AM. Whether you’re going solo or teaming up, we know you’re going to give it your all! 🥾 Spring Ruck Challenge: Keep it Moving You’re almost through the challenge, and we love seeing those miles rack up! Keep logging your progress and tagging us to stay motivated. ‼️Leslie and Katelyn are almost at a blackout‼️ We’re aiming for that blackout board by May 31st—let’s finish strong! 💚 Ladies Lift Thursdays Thursdays at 5:00 PM, join us for focused lifting and a supportive community of strong women. It’s a great time to build confidence, lift heavy, and have fun! 🚨 Schedule Updates Coming This Summer 🚨 As we continue to grow and evolve, we’re making some adjustments to our class schedule. These changes will help ensure we can keep supporting you for the long haul and deliver the best possible experience. You’ll receive an email soon with more details, but in the meantime, know that we’re always working to make StormKing sustainable for years to come. 💬 Mindset for the Week: "The future depends on what you do today." Stay focused on today’s efforts—your progress is building for tomorrow. Keep showing up, keep working hard, and trust that it’s all paying off. 🎯 Need a Goal Check-in? Coach Dawn is ready to help you stay on track. Whether it’s nutrition, consistency, or training, let’s set some goals and crush them together!

The Junkie Journal 🏋️‍♀️ | May Momentum + Focused Gains Hey Junkies! 👋 Let’s start recognizing some anniversaries around here! This month, we’re celebrating some incredible milestones in our StormKing family: 🎉 May Gym Anniversaries 🎉 Shannen Cartmel – 1 Year Makiah Clark – 1 Year JD Logelin – 9 Years JT Proiette – 9 Years Mike & Cyn Blouin – 11 Years Huge congrats to each of you! You’re a big part of what makes StormKing such an amazing community. Here’s to many more years of growth, strength, and good times! 🎯💪 🔥 Murph Prep: Full Speed Ahead We’re dialed in for Memorial Day! Week 2 of Murph prep! ✅ Strength work early in the week to build that solid base ✅ More bodyweight work for endurance ✅ Longer WODs on Thursdays + some Tuesdays to sharpen stamina Ready to crush Murph? Whether solo or with a buddy, the goal is simple: Show up and push yourself! *Murph will be Monday, Memorial Day. One workout, 9am. The gym opens at 8! Be early and have a plan! 🥾 Spring Ruck Challenge: Keep it Moving We’re halfway there, and you’re stacking miles! ✅ Keep logging and tagging us ✅ Hit that blackout board by May 31st 💚 Ladies Lift Thursdays Thursdays at 5:00 PM—focused lifting, confidence, and community. Come join the fun! 🔐 Hybrid AF: More Access, More Flexibility More open gym hours, more time to train! 📣 3-Day Members: Want 7-day access until 10 PM? Let’s chat about upgrading! 💬 Mindset for the Week: “Discipline is the bridge between goals and accomplishment.” Stay focused and trust in the progress you’ve made. You’ve got this. 🎯 Need a Goal Check-in? Coach Dawn is here to help you stay on track. Whether it’s nutrition, consistency, or training , let’s create a plan and hit those goals!

The Junkie Journal 🏋️‍♀️ | May Momentum + Massive Wins Hey Junkies! 👋 We’re stepping into May with serious momentum—and not just because the sun is peeking out more often. Last week, you showed up and showed out during testing week. The numbers don’t lie: 🔥 Finish Strong Friday – PR Edition 💥 Our StormKing crew came in swinging for our week of testing, and the results speak volumes: 🎯 17 NEW Deadlift PRs 🎯 12 NEW Bench Press PRs 🎯 12 NEW Back Squat PRs 🎯 5 NEW Power Clean PRs 💪 Countless lifts that pushed personal limits 💥 Even more confidence built under the bar This wasn’t just a week of testing — it was proof of your consistency and hard work paying off. You don’t rise to the occasion — you rise to your level of training. And you’ve been putting in the work. 🔥 Murph Prep Has Begun Memorial Day Murph is on the horizon, and your training just got dialed in. Over the next few weeks, expect programming that: ✅ Keeps barbell strength strong early in the week ✅ Increases bodyweight work (push-ups, pull-ups, air squats) ✅ Builds running endurance to handle the mile runs ✅ Includes longer WODs on Thursdays + some Tuesdays for stamina and pacing ✅ Uses Saturdays for partner workouts to build teamwork and accountability Whether you go solo or grab a partner, the goal is the same: Show up and give your best. 🥾 Spring Ruck Challenge: Still Going Strong We’re halfway through, and many of you are stacking miles and bingo squares like champs. ✅ Keep logging your ruck miles ✅ Post those pics and tag us ✅ Hit that blackout board by May 31st Not only are you building endurance—you’re building resilience with every weighted step. 💚 Ladies Lift Is Underway Thursday night sessions have launched, and the energy is 🔥. Want in? 🕔 Thursdays at 5:00 PM 🎟️ Free for Unlimited Members | $50 for 3-Day | $105 for Non-Members 💪 Focused lifting + confidence + community Email stormkingcrossfit@outlook.com to grab a spot! 🔐 Hybrid AF: Unlock More Gym Time Loving the extra flexibility? We are too. Hybrid AF access lets you train when it fits your schedule—early mornings, late evenings, weekends. 📣 3-Day Members: Ready to upgrade and unlock Open Gym 7 days a week until 10 PM? Let’s chat! 💬 Mindset for the Week: "Be disciplined. Motivation fades, but habits carry you forward." Last week, you proved what focused effort can do. Let that confidence fuel you into Murph prep and beyond. 🎯 Want Help Setting a Goal or Hitting One? Whether it’s nutrition, consistency, strength, or just getting back on track, Coach Dawn is here. Book a 1:1 check-in and let’s put a plan in motion. Let’s keep the fire going, Junkies. One lift, one step, one win at a time. May is yours. 🔥

The Junkie Journal 🏋️‍♀️ | Final April Push Hey Junkies! 👋 April is flying by...Let’s keep the momentum rolling as we head into the last few days of the month. Here's what’s happening and how to stay fired up: 🎯 Strength Endurance Cycle: Time to Test! After three weeks of grinding through our 8-5-3 strength endurance cycle, it’s time to shift gears—we’re going for one-rep maxes this week! 🔥 Bring the focus, bring the energy, and let’s see what all that hard work has built. Whether it’s a PR or just pushing a little heavier than before, show up ready to find your new strength baseline! 💪 🎒 Spring Ruck Challenge: Continues on through May! Keep loading up those packs and logging those miles, Junkies! ✅ Mark your bingos 🎯 ✅ Take a photo 📸 ✅ Share your journey 🥾 Every step counts—keep aiming for that full blackout board by May 31st! (And hey, adventure selfies encouraged.) 💪 Ladies Lift Launches THIS Thursday! New time: 5:00 PM ⏰—giving you time to hit the gym after work and still lift heavy with your crew! ✅ Unlimited Members: FREE ✅ 3-Day Members: $50 ✅ Non-Members: $105 Confidence, strength, and community are waiting for you. 💚 📩 Email us to save your spot: stormkingcrossfit@outlook.com 🔐 Hybrid AF Access = More Freedom! We LOVE seeing Junkies hitting the gym after-hours! 💬 Reminder: If you’re a 3-day member and want access to Open Gym every day until 10 PM, reach out about upgrading—plus, get entered into our April Upgrade Raffle! 🎉 💬 Mindset for the Week: "Consistency wins. Even when motivation fades, habits hold you up." Show up for yourself this week, Junkies. Finish strong, and set the tone for an epic May! 🌟 🏋️‍♂️ Murph Prep Starts Next! As we move into our next training cycle, we’ll shift gears toward Murph Prep. ✅ We’ll keep barbell strength early in the week ✅ Increase bodyweight volume (pull-ups, push-ups, squats) ✅ Build running endurance for Murph’s mile runs ✅ Hit longer workouts on Thursdays and some Tuesdays ✅ Push together on Saturdays with partner WODs This next phase is about consistency, pacing, and mental grit. Trust the process, move with purpose, and remember—we’re stronger together. Let's get after it! 🔥 Need help setting goals, adjusting your training, or dialing in your nutrition? 📅 Book a check-in with Coach Dawn anytime. !