Weekly Vibes and Reminders
Sean Johnson • April 21, 2025
April News!
Hey Junkies! 👋
We’re in full swing this April—with new faces, new challenges, and that spring energy pushing us forward 💥 Here’s your quick hit of what’s happening and what to keep on your radar this week:
🎯 Week 3: Strength Endurance Cycle
We’re heading into the final week of our strength endurance phase in class—and you’ve all been crushing it! This week, we’ll be keeping the same rep scheme (8-5-3 x3 rounds), but with the shortest rest periods yet. The goal is to maintain the same weights you’ve used the past two weeks while pushing through shorter recovery. This is where grit and stamina meet strength—so dig deep and finish strong! 💪
🎒 Spring Ruck Challenge: Week 2 is ON!
Keep loading up and logging those miles, team! Don’t forget to mark your bingos and snap a few photos while you're at it—rucking is better with accountability and adventure. Finish the board by the end of May for a shot at prizes! *Challenge: Go for a blackout!
📝 Grab your bingo card by the TV’s!
💪 Ladies Lift: it's getting closer!
We kick off Thursday, May 1 at 4:30 PM—if you’ve been on the fence, this is your nudge. 💚 Confidence, strength, and community are waiting for you.
✅ Unlimited members: free
✅ 3-day members: $50
✅ Non-members: $105
📩 Email us to save your spot: [stormkingcrossfit@outlook.com](mailto:stormkingcrossfit@outlook.com)
🔐 Loving Hybrid AF Access?
We’re seeing more after-hours training happening—YES! 💪 If you’re a 3-day member and want in on open gym 7 days a week ‘til 10 PM, reach out to upgrade your membership and get entered into our April upgrade raffle.
This Week’s Mindset Reminder:
💥Small steps every day lead to big changes. Just keep showing up.
You’re stronger than you think, Junkies. Let’s finish April with momentum! 💪
Need help with goals, training, or nutrition? Book a check-in with Coach Dawn anytime.
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The body conThe Junkie Journal 🏋️♀️ | Final April Push Hey Junkies! 👋 April is flying by—and you’re flying right along with it! 🚀 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: Final Week! This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet. ✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started. Every rep, every set, every gritty finish line is making you stronger for what's ahead! 🔥 🎒 Spring Ruck Challenge: Halfway Mark! 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! 🌟 Need help setting goals, adjusting your training, or dialing in your nutrition? 📅 Book a check-in with Coach Dawn anytime!tent of youThe Junkie Journal 🏋️♀️ | Final April Push Hey Junkies! 👋 April is flying by—and you’re flying right along with it! 🚀 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: Final Week! This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet. ✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started. Every rep, every set, every gritty finish line is making you stronger for what's ahead! 🔥 🎒 Spring Ruck Challenge: Halfway Mark! 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! 🌟 Need help setting goals, adjusting your training, or dialing in your nutrition? 📅 Book a check-in with Coach Dawn anytime!r 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 different source
The Junkie Journal 🏋️♀️ | April Updates & What's Ahead Happy Monday Junkies! We’ve got some exciting things happening around the gym this month, and we’re here to make sure you’re in the loop (and inspired to get after it 💪). Here’s what’s new, what’s next, and why now’s the time to lean into your training and your community. 🔐 Hybrid AF Access is Here! We’ve officially launched our new Hybrid AF door lock system, giving max members and open gym only members extended open gym hours 7 days a week until 10 PM! We went from 30 to 88 hours of open gym available weekly!! 😲 If you need help getting the app, let me know! 👉 3 day members...interested in an upgrade to access more gym time? Ask Dawn to share your options...we have discounts available AND any upgrades go in a drawing for a free month of membership! ! Whether you're chasing gains after work or getting a weekend sweat in, you now have more freedom to train on your schedule. 3-day members, reach out if you’d like to upgrade and enjoy the same perks! 👉 Read more in our latest blog post to learn how it works and check your access: BIG NEWS! Open Gym just got more OPEN 🌸 Grit & Grace: Women’s Workshop – April 19 Join us for the second workshop in our GRIT and GRACE series with Coach Paisley! Grit and Grace - a workshop series for women 35+ who are interested in learning more about how to manage and improve our health and athletic performance during perimenopause and menopause. WHEN & WHERE - 11 am, April 19th @ StormKing Athletic Club Our guest speaker is Dr. Detorres owner/ founder/ medical director of Coastal Health. Read more about her here … dralishadetorres.com/the-team and check her out on Instagram @drdetorres.coastalhealth TO REGISTER 👉 Visit the link at https://honest-at-home.kit.com/posts/the-next-grit-grace-workshop-is 🎒 Spring Ruck Challenge: Load Up & Level Up It’s time to get outside, load up that ruck, and start stacking some miles! Our Load Up & Level Up Ruck Challenge kicks off this week and you have until the end of May to finish! All bingos get one ticket in the drawing! 🎯 A ruck bingo card full of fun weekly challenges Whether you're in it for fitness, fun, or a little friendly competition—this challenge is a great way to add some low-impact endurance to your spring routine. 💪 Ladies Lift: New Series Starts Soon Calling all strong women (and those who want to be!)—our next 6-week Ladies Lift series is launching soon! Expect expert coaching, community support, and confidence-building gains. It’s one of our most loved programs for a reason. Reserve your spot...send an email to stormkingcrossfit@outlook.com Max Unlimimted Members: Included! 3-day members: Only $50 Non-members: $105 📅 Thursday May 1 @4:30pm 🧠 Education Corner: Why Rucking Rocks Did you know that rucking (walking with a weighted backpack) is one of the most effective forms of functional endurance training? It’s low-impact but highly beneficial, building muscular endurance, improving posture, and torching calories—all while giving you a reason to explore the outdoors. And bonus: it’s scalable to any fitness level. Just adjust your weight, pace, or route. Plus, the community accountability adds a powerful motivation boost! Stay strong, stay connected, and keep chasing progress—whatever that looks like for you this week. 💪 💥 Questions? Need help with goals? Book a session with Coach Dawn—we’re here to help you thrive, not just sur vive.
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Keep pushing, stay consistent, and watch your hard work pay off! LAST WEEK: The launch of Hybrid AF door lock system last week has been a great success, and we loved seeing members take advantage of the gym after hours on the weekend! Unlimited members now have full access to the gym until 10pm daily, but if you're a 3-day member and want to upgrade for 7-day access, reach out to Dawn to discuss bumping up membership. *Members using Hybrid after hours...be sure and review the new rules for this access. EDUCATION: As we head into this muscle endurance strength phase, it's essential to remember that RECOVERY is just as important as the training itself. Adequate rest between sessions allows your muscles to repair, replenish energy stores, and prepare for the next round of lifting. Be mindful of how your body responds to each session, and don't shy away from adjusting the intensity or rest time if you’re feeling fatigued. Over time, you should see not just improvements in strength but also in endurance and overall performance. Remember that consistency AND proper recovery are key to seeing long-term gains. CHALLENGE WINNERS! Great job to everyone who participated in our March Madness challenge! It was an amazing month of progress in the gym. We saw over 100 new PR’s! The most overall points during March Madness goes to Mike McKeown-Corkey with 36 points. We had over 20 members attend 15 or more strength sessions in March. We randomly chose a name and Makayla DeScala is our second prize winner! Congrats Mike and Makayla!! Prizes will be awarded this week! UPCOMING EVENTS: Grit and Grace! Introducing the next Grit & Grace workshop - a workshop series for women 35+ who are interested in learning more about how to manage and improve our health and athletic performance during perimenopause and menopause. Hosted by SK Coach Paisley Hope of Honest at Home (@honestathome or honestathome.co) WHEN & WHERE - 11 am, April 19th @ StormKing Athletic Club Our guest speaker is Dr. Detorres owner/ founder/ medical director of Coastal Health. Stay tuned for registration details!! Ladies Lift is a unique opportunity for women to build strength, boost confidence, and refine their lifting technique in a supportive, empowering environment. Our next session begins Thursday May 1 and runs for 6 weeks! Ladies, please send an email to reserve a spot! Stormkingcrossfit@outlook.com Spring Ruck Challenge: Load Up and Level Up! Beginning May 1 for 4 weeks, you'll accumulate rucked miles—whether through weighted walks or hikes—while having fun with a bingo card full of ruck challenges to keep you motivated. It's the perfect way to get outdoors, challenge yourself, and level up your fitness this spring!
