Anthem Strength & Conditioning

Tomorrow, we sweat with purpose.❤️🖤💚

Join us at Anthem for our variation of the Juneteenth WOD. This isn't just about the physical challenge—it’s about honoring history.

Every rep tomorrow carries meaning. Here is the history behind the numbers we are moving for:

🗓️ 6/19 - 1865 | Juneteenth
June 19th, 1865 marks the day slavery was finally abolished in the United States. Juneteenth is a celebration of freedom, resilience, and triumph, and tomorrow we dedicate our effort to honoring that legacy.

🗓️ 7/2 - 1964 | The Civil Rights Act
July 2nd, 1964 is a monumental day in history when the Civil Rights Act was passed. This crucial legislation banned discrimination and segregation in public places—schools, restaurants, libraries—and prohibited employment discrimination based on race, color, religion, s*x, or national origin. It aimed to dismantle systemic inequality and protect equal voting rights.

Why we move: At Anthem, we believe fitness is a platform for community and equality. While the Civil Rights Act made discrimination illegal, we carry the daily responsibility to ensure we never discriminate for any reason, celebrating and protecting everyone in our community.

Bring your energy and your community spirit. Let’s honor the past and build a stronger future together. See you on the leaderboard tomorrow! 👇

🤸♂️ TOMORROW AT ANTHEM: WE’RE GETTING INVERTED. 🤸♂️

Tomorrow is all about skill work! We’ll be breaking down handstand holds, handstand walking, and scales/progressions for all levels.

But if you’re thinking, “Why do I need to be upside down at my age?”—here is exactly why you shouldn’t skip tomorrow:

🧠 Brain Boosting: Flipping upside down increases blood flow to the brain. It acts like a quick reset button for your nervous system, improving focus, mental clarity, and even your mood.

🛡️ Shoulder & Core Armor: Handstand work builds incredible overhead stability, shoulder health, and deep core strength. It’s functional longevity at its finest.

⚖️ Anti-Aging Spatial Awareness: As we age, our proprioception (the brain's awareness of where the body is in space) naturally declines, which is why falls become more common. Being inverted forces your brain and vestibular system to work overtime, drastically improving your balance and coordination.

🔥 It’s Fun (And Rules Don't Exist): When was the last time you just played? Learning to control your body in a new way keeps training fresh, exciting, and mentally sharp.

Whether you're trying to get your first 5-second kick-up against the wall or you're trying to walk across the gym on your hands, we have a scale for you.

See you on the floor tomorrow! 💥

🥊 Who wants to fight Coach Justin with me? 🥊

At CrossFit Anthem, we love our coaches, but Justin has some… particular takes. He’s lined up his 5 Hills to Die On, and honestly, we might need to stage an intervention.

Here is the official manifesto according to Coach Justin:

1️⃣ Attitude is Everything. 🧠
You can’t control the whiteboard, the weather, or the programming. But you can control your effort and how you respond to adversity. Show up, leave the excuses at the door, and get to work.

2️⃣ BBQ Chicken is the Ultimate Pre-Workout. 🍗
Forget your fancy pre-workout powders, caffeine, or energy drinks. Justin swears by a bowl of shredded chicken breast, green beans, rice, and BBQ sauce—shoveled down exactly 30 minutes before class. Yes, even before a heavy cardio WOD. (Our stomachs hurt just thinking about this).

3️⃣ Long Sleeves for Life. 🧥
If you’re not wearing two shirts for every workout, you’re doing it wrong. Rain, shine, or 100% humidity… it’s a . If you aren't sweating before the warmup starts, are you even trying?

4️⃣ The Journey is More Important Than the Outcome. 📈
Doing things well matters infinitely more than just hitting a PR. Shaving reps, cutting corners, or moving with terrible form just to get a faster time? Absolute deal-breakers. Enjoy the journey, respect the movement, and trust the process.

5️⃣ Good-Natured Sh*t-Talking is Medicine. 🗣️
We aren't talking about bullying, harassment, or poor sportsmanship. We’re talking about friendly, sarcastic banter with a smile to keep you motivated and accountable. A little trash talk keeps the energy high and ensures nobody is just sliding by.

👇 Alright Anthem family, let’s hear it. Which one of these hills are you fighting him on? (Our money is on the pre-workout BBQ chicken). Drop your thoughts in the comments!

🚨 SCHEDULE UPDATE & HYROX CALL! 🚨

We are switching things up this weekend to get ready for an epic Sunday! Due to our massive HYROX Camp taking over ANTHEM this weekend, we have a few schedule adjustments you need to know:

🚫 NO Super Saturday Class this week.🏋️♂️ Olympic Lifting IS ON! Catch us at 7:30 AM or 8:45 AM on Saturday morning to get your barbell fix.

🔥 HYROX Camp Sunday: Ready to crush your conditioning? If you haven't signed up for your Sunday HYROX heat yet, this is your official sign to grab your spot right now!

Drop a comment below if you are hitting the barbell Saturday, crushing the HYROX festival Sunday, or doing both! 👇

🔗 Link in stories to lock in your Sunday HYROX spot!

Let's talk about tomorrow's workout.

I know some of you are already looking at the whiteboard and planning a rest day. But let’s pull back the curtain on a little secret: there is a massive science to how we program at ANTHEM. We are constantly balancing a dozen different factors—building raw strength, pushing your conditioning, and keeping things fresh.

That means balancing the fun stuff everyone loves (hello, chippers and bench press) with the gritty stuff people naturally want to duck. But that gritty stuff is exactly what you need to break through plateaus and reach your goals.

Enter THE SEESAW. We know the temptation to skip is real, but here is why we are asking you to reconsider:

THE WORKOUT NO ONE WANTS. THE RESULTS EVERYONE DESIRES. 🔥

📅 TOMORROW’S WORKOUT (FOR TIME):

1,000m Run / 200m Row

800m Run / 400m Row

600m Run / 600m Row

400m Run / 800m Row

200m Run / 1,000m Row

🧠 WHY YOU SHOULDN'T SKIP THIS TODAY:
🏃♂️ Unlocks Elite Endurance: Whether you have specific endurance goals, a race in your future, or you just want your daily workouts to feel better, this session delivers. By keeping your heart rate elevated over shifting time domains, it directly increases your VO2 max—the ultimate measure of your body's ability to use oxygen efficiently.

🔄 Flawless Pacing Practice: As the run gets shorter, the row gets longer. This forces you to strategy-map your energy so you don’t blow up in the first 10 minutes.

🧠 The Mental Edge: The real progress happens on the days you want to say "no." Pushing through a monotonous, high-volume aerobic grind builds the mental toughness you need when workouts get heavy and fast.

💨 Flushes the System: Long, steady-state cardio increases vascular density, helping your muscles clear lactic acid faster in future, high-intensity workouts.

Most will look at the whiteboard and skip. Don't. We will modify it so you get exactly what you need, but you should absolutely do this workout in some form.

Find your rhythm, embrace the grind, and let's build that engine together. 💪

☀️ PARENTS: SUMMER ACTIVE MODE = ACTIVATED! ☀️

Looking for a fun, high-energy way to keep your kids moving, building confidence, and burning off that extra summer energy? Welcome to the ANTHEM KIDS SUMMER SESSION!

This isn't just about exercise—it’s about building strong, confident, and capable kids in a supportive, team-first environment.

🗓️ THE DETAILS:

When: Thursdays, June 4th – August 6th (10 Weeks)

Time: 6:00 PM – 6:30 PM

Investment: $150 for the full 10-week program

🧠 WHAT WE FOCUS ON:
Our youth program is designed to lay a foundation for a lifetime of health and fitness. Through engaging games, teamwork challenges, and fun drills, your child will develop:

Athletic Fundamentals: Agility, coordination, balance, and body awareness.

Functional Strength: Safe, age-appropriate movements that build strong bones and muscles.

Confidence & Mindset: Learning the value of grit, trying new things, and cheering on their peers!

All fitness and skill levels are welcome. Our coaches are experts at making fitness the best part of your kid's week!

🚨 Spaces are limited to ensure quality coaching for every child.

📲 HOW TO REGISTER:

Tap the link in our Stories to grab their spot instantly!

Have questions? Drop us a DM right now and we’ll get you sorted.

Let’s build the next generation of strong. 💪

We survived Murph. Now, take a lesson from Wolfie and CHILL. 🐕💤

First off, incredible work on Monday, Anthem. The grit, the effort, and the community energy on the pavement was unmatched. You put your body through a massive physical test—and now, it’s time to pay the recovery tax.

Welcome to Deload Week.

If the ego is creeping in and you're wondering why the weights are lighter and the intensity is dialed back, remember that even our favorite gym dog knows when it's time to nap and recover.

Here is exactly why this week is non-negotiable for your progress:

1️⃣ True Adaptation Happens in Recovery
You don’t actually get stronger while you lift; you get stronger when your body repairs the damage from lifting. Murph is a high-volume, high-stress event. A deload week gives your central nervous system (CNS), joints, and muscle tissue the breathing room they need to fully rebuild.

2️⃣ The Perfect Window for Technique 🎯
Lighter weights mean zero distraction. This week is the absolute best time to hyper-focus on your positions, barbell mechanics, and movement efficiency. Use this week to sharpen the axe.

3️⃣ Priming the Engine for What’s Next
If you try to redline your engine week after week without a break, you eventually blow a gasket. By intentionally backing off this week, we are creating a slingshot effect.

What to expect: Show up, move your body, sweat out the soreness, and focus on moving perfectly.

Enjoy the change of pace this week, because next week, we kick off a brand new strength cycle and we are hitting the ground running. Let’s get after it! 🦾