The Junkie Journal: Memorial Day Murph and Summer Schedule Changes

🔥 The Junkie Journal | Mid-August Momentum 🔥 Hey Junkies! 👋 We know summer schedules are packed, but don’t let that stop your progress—this is the perfect time to keep stacking small wins. ✨ Ladies Lift – Final Week! This is the last week of our current Ladies Lift session. Huge shoutout to everyone who has shown up, lifted strong, and built confidence these past weeks! 💪 The next round kicks off mid-September—stay tuned for dates. 📆 Coming in September – Air Squat Challenge! It’s simple. It’s effective. And it’s for everyone. We’ll start at 15 squats on Day 1 and build up to 150 squats by Day 30. All in one session, with rests as needed. You’ll be amazed what consistency can do. Who’s in? 🙌 🏋️ This Week in the Gym Strength focus is ON: ✔️Hang Cleans ✔️Bench Press ✔️Deadlifts Conditioning? Expect those long grinder-style metcons on Tuesday and Thursday to keep your engine sharp. Even when the gym feels quiet, your effort counts double—so show up, put in the work, and keep building momentum heading into fall. 🍂

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🔥 The Junkie Journal | July in Full Swing! 🔥 Hey Junkies! 👋 Summer has officially arrived and the energy in the gym has been awesome. From big lifts to sweaty metcons, you all are showing up strong—keep it up! Here’s what’s happening this week and what you can look forward to: 💪 Programming Focus: Over the next several weeks of summer, we’re taking a page from our past with this well-rounded training block designed to build strength, dial in technique, and keep our conditioning sharp. Here’s what you can expect: 💪 Strength Work You Can Feel: You’ll see consistent progressions in foundational lifts like Cleans, Squats, and Deadlifts—paired with skill-focused Olympic weightlifting. Expect every session to include dedicated strength work to help you move better and get stronger. 🏃‍♂️ Conditioning Variety: From classic benchmark workouts like Christine to fresh interval pieces and partner challenges, the conditioning will keep you on your toes. We’re mixing short, intense AMRAPs with longer grind-style workouts to build both engine and grit. 🔧 Movement Quality & Mobility: Each day kicks off with intentional warm-ups and mobility prep—think hip openers, thoracic work, and activation drills—so you feel primed for training and can move safely and effectively. 🔥 Scaling Options for All Levels: Whether you follow StormKing, Pyramind Peak, or Spruce Railroad every workout has built-in modifications so you can get the most out of your training, no matter where you’re starting. This is a great month to stay consistent, hone your technique, and push your capacity. Let’s keep showing up and getting after it together! 💥 July Push-Up Challenge: We’re halfway through our 30-Day Push-Up Challenge! 🙌 Remember—these can be done at home or in the gym. You’re adding 2 push-ups each day (resting every 7th), building strength and consistency. Keep tagging us in your updates—we love seeing your progress! 👭 Ladies Lift: Don’t forget—Ladies Lift returns July 17th! This is a great chance to lift heavy, learn new skills, and connect with the other strong women in our community. If you haven’t tried it yet, come check it out—good vibes guaranteed. Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s keep showing up, cheering each other on, and making July a strong month together. #StrongerTogether #StormKingStrong

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a d🔥 The Junkie Journal | Jumping Into July 💪 Hey Junkies! 👋 A new month means new energy—and July is already coming in hot. Let’s kick it off strong with everything happening this week at StormKing: July 4th – Gym Closed Heads up—we’ll be closed Friday for the holiday. Enjoy your time off, get outside, and celebrate safely! 🎉 July Gym Anniversaries! Whether it’s your first month or your fifteenth year—we’re so glad you’re part of the crew. Heather Thurman 2 years Krysta Parker 2 years Travis Waddell 8 years 🎉 July Gym Birthdays! Clara Dostie July 3 Debbie Givens July 6 Trina Hathaway July 7 Tommy Simpson July 10 Leslie Arango July 18 Corkey McKeown July 20 Katherine Braun July 21 Mike Soiseth July 28 Damun Seera July 30 💥 New 30-Day Push-Up Challenge Starts July 1! Our July challenge is all about building upper body strength and consistency—just like last month’s planks. Here’s the format: ✅ Start Day 1 with 5 push-ups ✅ Add 2 reps daily, with a rest day every 7th day ✅ Suggested modification...we recommend elevated pushups! ✅ Stay consistent for 30 days ending at 60 pushups on day 30! ✅Reps can be broken up into manageable sets but must be done in the same session. Tag @stormkingathleticclub and post your progress in the Junkies group—we’ll cheer you on every rep of the way! 👶 Childcare Reminder Childcare with Katelyn during morning 9:30am classes! Monday, Wednesday and Friday. It’s FREE! 🏋️‍♀️ Weekly Programming Preview Your strength days this week: Monday – Bench Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Endurance Metcon Friday – Closed for the 4th!! Saturday – Partner WOD (20–30 min) 🗓️ Ladies Lift Returns July 17! Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s start July strong, focused, and fired up. Push-ups, PRs, and positive vibes only! 💚 Your SKAC Team

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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