CrossFit Cask Strength

🔥🏆 AUGUST COMMITTED CLUB CHAMPS 🏆🔥

August is officially in the books, and these athletes came ready to put in the work!

The Committed Club isn’t just a list, it’s a reflection of the choices you make when nobody is keeping score. The early alarms, the tough workouts, the days you’d rather stay home… those moments are where progress is made. 💪

Our August Champs kept their promises to themselves and proved that getting better doesn’t happen overnight. It happens when you keep putting one foot in front of the other.

👏 Let’s give it up for our August Committed Club Champs! You earned this one.

And for everyone else…

September is a fresh opportunity. 👀
Maybe you’ve been close. Maybe you’re ready to make your first appearance. Maybe you’re going for another month in a row.

Whatever your goal is, make the decision today to go after it.

Who’s making the list next month? 👇🔥

🔥 LAST WEEK TO SIGN UP! 🔥

The clock is ticking! ⏰ This is your LAST WEEK to register for our HYROX Simulation at CrossFit Cask Strength!

📅 Saturday, September 12
🏃 Individual • Doubles • Relay
💪 Open • Pro
⏱️ 1 heat every 20 minutes
🛷 Sled Push & Sled Pull ON TURF!

Whether you’re training for your next HYROX race or just want to challenge yourself, this is your chance to put your fitness to the test! 🔥

💰 $30 Non-Members
https://3mb9lg3.pushpress.com/landing/events/cal-929d25526b7843f787a5b2c46a58/login

💰 $20 Cask Strength Members
https://3mb9lg3.pushpress.com/landing/events/cal-ce24f3b28c494ceb98e3e357b868/login

🚨 Registration closes September 6!
📋 Heats will be released September 7.

Don’t wait until the last minute, grab your spot this week!

Train hard. Race ready. Earn your finish. 🏁

🔥 SHOUTOUT TO COACH SONDRA & CARRIE! 🔥

These two ladies traveled to Lexington and put themselves through a FULL HYROX SIMULATION at Mano’War Fitness! 🏃‍♀️🔥

8 km of running.
8 workout stations.
No shortcuts.
Just grit, teamwork, and a whole lot of hard work. 💪🏼

This is what training looks like, you don’t just talk about being ready, you put yourself to the test. 👊🏼

Huge respect to Coach Sondra & Carrie for stepping outside their comfort zone, getting uncomfortable, and putting in the work! 🔥

Now we take what we learned and get back to work! 😤

HYROX season is coming… and we’re getting ready. 🏃‍♀️💪🏼

🚨 2 WEEKS LEFT TO GET YOUR FREE TRU CHALLENGE SHIRT! 👕🔥

The countdown is on!

If you’re planning to compete in the TRU Challenge on October 17, 2026, you have just 2 WEEKS to lock in your spot AND get your FREE athlete shirt!

👕 Register by September 12 = FREE TRU Challenge Athlete Shirt!

Whether you’re competing:

🏋️ Individual
🤝 Same-Sex Pair
🤝 Mixed-Sex Pair

We’ve got divisions for you:

🔥 Novice
🔥 Intermediate
🔥 RX, NEW THIS YEAR!
🔥 Masters
🔥 Adaptive

We’ve already started revealing the workouts… and now it’s your turn to TAKE THE CHALLENGE! 💪

Don’t wait until the last minute. Find your partner, pick your division, and get registered!

📅 October 17, 2026
📍 CrossFit Cask Strength

🎟️ REGISTER HERE:
 https://competitioncorner.net/events/21436/details

⏰ 2 WEEKS. FREE SHIRT. ONE BIG CHALLENGE.

Who’s joining us?! 🔥

🔥 HYROX Simulation at CrossFit Cask Strength! 🔥

🎉Both, Sled Pull and Sled Push will be on Turf!🎉

Get ready to test your fitness, push your limits, and experience the HYROX race format right here in Bardstown!

📅 Saturday, September 12
⏱️ 1 heat every 20 minutes
🏃‍♂️ 8 Runs + 8 Functional Movements, the full HYROX challenge!

Choose your way to compete:
✅ Individual
✅ Doubles
✅ Relay

Divisions:
💪 Open
🔥 Pro

🏋️‍♂️ We’re bringing the real HYROX experience with sled pushes and sled pulls performed on turf to make this simulation as close to race day as possible!

💰 Registration:

* Non-Members: $30
👉 Sign up here: https://3mb9lg3.pushpress.com/landing/events/cal-929d25526b7843f787a5b2c46a58/login

* CrossFit Cask Strength Members: $20
👉 Member registration: https://3mb9lg3.pushpress.com/landing/events/cal-ce24f3b28c494ceb98e3e357b868/login

📌 Registration deadline: September 6th
📋 Heat assignments will be released September 7th

Grab your partner, build your team, or take on the challenge solo. Whether you’re preparing for a HYROX race or simply want to test your limits, this is your opportunity to experience the grind!

🔥 Are you ready to earn your finish?

💪 IT’S NEVER TOO LATE TO GET STRONG!

We’re excited to introduce Age Strong, a NEW Senior Fitness Class designed specifically for adults 60+! 🎉

🔥 TRU CHALLENGE WOD 4: INDIVIDUAL 🔥

Just you vs. the clock. ⏱️🔥

💥 WOD 4 “THE REAL UNDERDOGS”

Individual

⏱️ 16-Minute Time Cap

THE WORK

Cleans:
1 → 2 → 3 → 4 → 5 → 6 → 7 → 8 → 9 → 10

Burpees Over Bar:
10 → 9 → 8 → 7 → 6 → 5 → 4 → 3 → 2 → 1

➕ 25 Jump Rope Reps BETWEEN EACH ROUND

HOW IT WORKS

At 3, 2, 1… GO! 🚨

Complete:

1 Clean
⬇️
10 Burpees Over Bar
⬇️
25 Jump Rope Reps

Then:

2 Cleans
⬇️
9 Burpees Over Bar
⬇️
25 Jump Rope Reps

And keep climbing the cleans while the burpees descend!

The workout continues until you complete the final round:

🔥 10 Cleans
🔥 1 Burpee Over Bar

or the 16-minute time cap hits.

🏆 SCORING

Your score is your time.

Finish the entire workout before the 16-minute cap? Your finishing time is your score.

Don’t finish?

Add :01 for every rep remaining.

Example: If you don’t complete the final round and have 11 reps remaining:

16:11 is your score.

DIVISION STANDARDS

RX
• Cleans: 135/95 lb
• Burpees Over Bar: Two-foot jump
• Jump Rope: 25 Double-Unders

INTERMEDIATE
• Cleans: 95/65 lb
• Burpees Over Bar: Two-foot jump
• Jump Rope: 25 Double-Unders OR 50 Single-Unders

NOVICE
• Cleans: 65/45 lb
• Burpees Over Bar: Jump or step over
• Jump Rope: 25 Single-Unders

MASTERS
• Cleans: 65/45 lb
• Burpees Over Bar: Jump or step over
• Jump Rope: 25 Single-Unders

🎥 WATCH THE FULL MOVEMENT STANDARDS:
https://youtu.be/ICjj21aWNbg

The cleans keep climbing.
The burpees keep dropping.
The clock never stops.

16 minutes to prove you’re not just an underdog. You’re the one they should’ve been watching. 🔥

📅 TRU Challenge October 17, 2026

👕 Register by September 12 to receive your FREE athlete shirt!

🎟️ REGISTER HERE:
https://competitioncorner.net/events/21436/details

Are you ready to take on the REAL UNDERDOGS? 👊🔥

🔥 TRU CHALLENGE WOD 4: PAIRS 🔥

The final workout reveal is getting closer… but first, we’ve got another one for our teams! 👀🔥

💥 WOD 4 “THE REAL UNDERDOGS” 💥

2-Person Teams

⏱️ 16-Minute Time Cap

THE WORK

Synchro Cleans:
1 → 2 → 3 → 4 → 5 → 6 → 7 → 8 → 9 → 10

Synchro Burpees Over Bar:
10 → 9 → 8 → 7 → 6 → 5 → 4 → 3 → 2 → 1

➕ 25 Jump Rope Reps BETWEEN EACH ROUND

HOW IT WORKS

At 3, 2, 1… GO! 🚨

Both athletes complete:

1 Synchro Clean
⬇️
10 Synchro Burpees Over Bar
⬇️
25 Jump Rope Reps

Then:

2 Synchro Cleans
⬇️
9 Synchro Burpees Over Bar
⬇️
25 Jump Rope Reps

And keep climbing the cleans while the burpees come down!

The workout continues through the ladder until you finish the final round of:

🔥 10 Synchro Cleans
🔥 1 Synchro Burpee Over Bar

or the 16-minute time cap hits.

💡 For the jump rope, only one athlete works at a time.

🏆 SCORING

Your score is your time.

Complete the workout before the 16-minute cap? Your finishing time is your score.

Don’t finish?

Add :01 for every rep remaining.

Example: If you don’t complete the final round and have 11 reps remaining, your score would be:

16:11

DIVISION STANDARDS

RX
• Cleans: 135/95 lb
• Burpees Over Bar: Two-foot jump
• Jump Rope: 25 Double-Unders

INTERMEDIATE
• Cleans: 95/65 lb
• Burpees Over Bar: Two-foot jump
• Jump Rope: 25 Double-Unders OR 50 Single-Unders

NOVICE
• Cleans: 65/45 lb
• Burpees Over Bar: Jump or step over
• Jump Rope: 25 Single-Unders

MASTERS
• Cleans: 65/45 lb
• Burpees Over Bar: Jump or step over
• Jump Rope: 25 Single-Unders

🎥 WATCH THE FULL MOVEMENT STANDARDS:
https://youtu.be/6FteDSAz9oc

This one is going to reward teams that can communicate, stay synchronized, and keep moving when the legs start getting heavy. 🔥

Find your partner. Find your rhythm. Become the underdogs. 👊

📅 TRU Challenge October 17, 2026

👕 Register by September 12 to receive your FREE athlete shirt!

🎟️ REGISTER HERE:
https://competitioncorner.net/events/21436/details

Who has what it takes to make it through the entire ladder? 👀🔥

🔥 TRU CHALLENGE WOD 3: INDIVIDUAL 🔥

You won’t just have to move fast… you’ll have to hold on. 💪🔥

💥 WOD 3 “TOGETHER WE RISE UP”

Individual

⏱️ 9-Minute Time Cap

3 ROUNDS FOR TIME:

🏐 15 Wall Balls
💥 15 Med Ball Sit-Ups
🦵 15 Lunges

+ 1-Minute Deadlift Static Hold BETWEEN each round

HOW IT WORKS

At 3, 2, 1… GO! 🚨

Complete:

15 Wall Balls → 15 Med Ball Sit-Ups → 15 Lunges

Once you finish the round, pick up the bar and begin your 1-minute Deadlift Static Hold.

When the minute is complete, get right back to work.

Round 2 → 1-minute hold → Round 3 → DONE! 🔥

But there’s a catch…

⚠️ If you drop the bar before the minute is complete, the remaining seconds are ADDED to your final time.

Example:

You finish the workout in 8:00, but drop the bar 37 seconds into the hold.

Your final score becomes:

🔥 8:23

Every second counts.

🏆 SCORING

Your score is your total time.

If you don’t finish before the 9-minute cap, add :01 for every rep remaining.

Example: If you have 15 Lunges remaining:

9:15 is your score.

And remember, any remaining time on a broken Deadlift Hold gets added to your finish time.

DIVISION STANDARDS

RX
• Wall Balls: 20/14 lb — 10’/9’
• Med Ball Sit-Ups: 20/14 lb
• Lunges: Overhead Med Ball 20/14 lb
• Deadlift Hold: 185/135 lb

INTERMEDIATE
• Wall Balls: 20/14 lb — 10’/9’
• Med Ball Sit-Ups: 20/14 lb
• Lunges: Bearhug Med Ball 20/14 lb
• Deadlift Hold: 135/95 lb

NOVICE
• Wall Balls: 14/10 lb — 10’/9’
• Med Ball Sit-Ups: 14/10 lb
• Lunges: Unweighted
• Deadlift Hold: 95/65 lb

MASTERS
• Wall Balls: 14/10 lb — 10’/9’
• Med Ball Sit-Ups: 14/10 lb
• Lunges: Unweighted
• Deadlift Hold: 95/65 lb

🎥 WATCH THE FULL MOVEMENT STANDARDS:
https://youtu.be/jFYcXGXr9Go?is=l844Vhi23ZjuV24l

Three rounds.
Three movements.
Two brutal holds.
One chance to put it all together. 🔥

📅 TRU Challenge October 17, 2026

👕 Register by September 12 to receive your FREE athlete shirt!

🎟️ REGISTER HERE:
https://competitioncorner.net/events/21436/details

Can you hold on long enough to rise up? 💪🔥

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