Be Strong

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WORKOUT OF THE DAY
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STRENGTH
Every 2:00 x 5 Sets
3 Pause Deadlifts
(mid-shin for 2–3 seconds)
@ 60–65%
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LUMEN FIELD
5 Rounds
10 Deadlifts (275/185)
20 Push Ups
Score: Time
Time Cap: 14 Minutes
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Stimulus & Strategy:
Today’s strength work focuses on building position and patience off the floor. Pause each deadlift at mid-shin for a full 2–3 seconds while maintaining tension and a neutral spine. Use a load that allows every rep to look identical.

For the workout, deadlifts should be completed in one set or at most one quick break each round. Push ups should be performed in manageable sets that keep you moving. Avoid taking long breaks between movements.

The goal is consistent pacing from round one through round five. Start at a sustainable effort and maintain steady movement throughout.

Intermediate Option
Reduce deadlift loading as needed.
Beginner Option
5 Rounds
5 Deadlifts (light-moderate load)
10 Push Ups
Score: Time
Time Cap: 14 Minutes

Proper nutrition can be overwhelming if you don’t know what you’re looking for. Swipe for a “cheat sheet” on identifying key nutrients found in each food group.

Let’s fill our bodies and bellies with nutrient-dense foods!

We have a team of nutrition coaches ready to give you one-on-one coaching! Free link in bio!

June 18th Bring a friend to class!

Any class all day long open to the community!

Here’s the workout:
5 sets
3:00 AMRAP
20/15 Calorie Bike
20 DB Step Back Lunges (50/35)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
Score: Total Reps of Burpees Over DB

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FREE WEEK- LINK IN BIO!
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“ My friend, Mary, from church told me how much she liked Be Strong. Physically, I have lost about 25 lbs and and went from being barely able to do one correct pull up to being able to do 11 pull-ups. I went from barely being able to run 200m to being able to run a mile at a fairly good pace. I went from zero handstand push-ups to being able to do five. I am just all-around stronger.

Mentally, it has me locked in. I like Be Strong’s philosophy; 1% Better. I get to walk in here every day and think about nothing but pushing through this workout and it has helped me outside of the gym to lock in and push through or whatever I got going on in my life, knowing that I’ll be worth it if I don’t quit as long as I keep pushing, I will get through it. For real I feel like I’m 20 again and every day life is just easier when you are in better shape and feeling good about yourself.

My favorite part of Be Strong is the culture. I like that there’s people in all different stages of life and fitness and everybody is able to do what they want and work on all their goals at the same time in the same place, even though their goals are different.”

Be Strong, because we love our members (and cool gyms), summer heat is here to stay and SO IS THE AIR CONDITIONING!

Please help keep the gym as cool as possible and remember to keep the doors shut after entering/leaving the building.

NATIONAL CHAMPION

Congratulations to Dr. Josh Johnson on winning the 198lb Masters National Championship at the United States Strongman National Championships!

Your dedication, discipline, and relentless work ethic have earned you a national title. We are proud to have you represent Be Strong on the national stage.

United States Strongman Masters National Champion!!!!

Be Happy. Be Healthy. Be Strong.

Our very own Coach Caleb will compete in the CrossFit Games SemiFinals this upcoming week!

As a three-time CrossFit Games athlete, Caleb is no newbie to the sport. While there’s no doubt Caleb has raw talent and athleticism, it’s undeniable that he puts in the work and hard training it takes to arrive at such an elite level.

Good luck this week, Caleb!
Be Strong community, make sure to show him some support as he takes on Semifinals!

Be Strong is excited to announce our next BRING A FRIEND DAY coming up on THURSDAY, JUNE 18!

Be Strong members are encouraged to bring in friends and family members to join us at any class, all day long for a FREE and FUN CrossFit experience.

Crossfit is for Everyone.

So. Who are you bringing?

Fun things happening at Be Strong this month!! 💪🏼

Fun happenings at Be Strong this month!

LET’S GOOOO!