CrossFit Vangard

06/18/2026

🚣 Technique before intensity.

A better row isn’t just about pulling harder it’s about moving smarter. In this video, Coach Kelly shares a few simple tips that can improve your efficiency, save energy, and help prevent injuries.

Master the basics, and the results will follow. 💪 Ready to level up?

Click the link in our bio and schedule your trial class today.

Ready to train with purpose? Come see the difference the right coaching makes.

06/17/2026

🔥 HYROX PFT is Coming to CrossFit Vangard!

On July 11th, we’re hosting the official HYROX Physical Fitness Test (PFT) the benchmark workout created by HYROX itself to assess your current fitness level and provide a clear snapshot of your performance. It’s the perfect way to see where you are today and track your progress over time.

This event is open to the public! So invite your friends and come experience HYROX with us. Whether you train at CrossFit Vangard, another gym, or you’re just looking for a new challenge, everyone is welcome!

💲 Registration:
✅ CrossFit Vangard members: $10
✅ Non-members: $25

🎁 We’ll also have giveaways from our event partners throughout the day!

⚠️ Spots are limited, so be sure to reserve yours early!

This isn’t just for elite athletes.
This isn’t just for experienced HYROX competitors.
This is for EVERYONE.

✅ Never done HYROX before? Perfect this is your ideal starting point.
✅ No time cap. No qualification standards. No pressure.
✅ You go at YOUR pace, from start to finish.

THE WORKOUT:

🏃 1000m Run
🐸 50 Burpee Broad Jumps
🦵 100 Stationary Lunges
🚣 1000m Row
💪 30 Hand Release Push-Ups
🏀 100 Wall Balls

Finish as fast as you can, and you’ll walk away with an official benchmark of your current fitness level. Whether it’s your first HYROX experience or you’ve been training for years, your time will be recorded, your effort recognized, and your result will serve as a valuable baseline for your future progress.

Bring a friend, challenge yourself, and experience the world of HYROX. We’ll see you on July 11th! 🔥💪

06/16/2026

Hard work pays off. 💪🏽

A huge congratulations to our athletes for representing our community and achieving incredible results this weekend. Every workout, every early morning, and every ounce of dedication led to this moment.

🏆 Congratulations to all competitors and especially to those who earned a spot on the podium. We are proud of every athlete who wore our colors and gave their best out on the competition floor.

The work continues. 🚀

06/16/2026

TECHNIQUE OF THE DAY: CLEAN & VARIATIONS 🏋️

The Clean is much more than just lifting a barbell off the floor. It’s a movement that builds power, coordination, speed, mobility, and total-body strength, making it one of the most valuable skills in CrossFit.

And the best part? It’s a movement for everyone.

Whether you’re stepping into the gym for the first time or you’re an experienced athlete looking to fine-tune your technique, there’s always room to improve.

At CrossFit Vangard, we believe great technique comes before heavy weight. That’s why we spend time teaching every progression, breaking down every phase of the movement, and providing the coaching each athlete needs to move safely and efficiently.

Our goal isn’t just to help you lift more it’s to help you move better, build confidence, and create a strong foundation for long-term progress.

Because lifting heavier is great. Lifting with great technique is even better.

SquatClean CrossFit OlympicLifting StrengthTraining MoveBetter TrainSmart Fitness

06/12/2026

06/07/2026

🌴 Atlantic Coast Classic, here we come!

Next weekend, our Vangard team is stepping onto that competition floor in Daytona Beach, Florida and this means so much more than just competing. We’re bringing a team that stands for discipline, consistency, and the strength of this community. Every workout, every drop of sweat, every challenge we pushed through brought us right here to this moment.

👇 Drop a message of support for our athletes in the comments and follow everything on our stories all weekend long. Let’s show everyone what the Vangard community is all about at the Atlantic Coast Classic! 🏆❤️

TrustTheProcess StrongerTogether VangardFamily

06/01/2026

Viviana is the true definition of what our CrossFit community is all about. Supportive, friendly, knowledgeable, and always willing to help, she reflects the kind of culture we strive to build every day. Whether she’s cheering others on, offering advice, competing, or stepping up to judge, Viv shows up for our community in so many ways. She’s also always laughing, having a good time in class, and bringing positive energy that makes workouts more fun for everyone around her.

One of the most inspiring things about Viv is her dedication and consistency. She continued working out throughout her pregnancy while already balancing life with a little one at home, something we think is incredibly admirable. Her strength, determination, and positive attitude never go unnoticed.

Viv also has a way of making everyone feel welcome. She’s always greeting new athletes with kindness, helping them feel comfortable, and reminding us that CrossFit is about more than fitness, it’s about community. We’re so lucky to have her as part of ours and couldn’t think of a better Athlete of the Month.

05/31/2026

🎉 JUNE CELEBRATION 🎉

Another month to celebrate the people who make our community what it is.

Every name on this list represents much more than a birthday. It represents someone who chooses to show up, embrace challenges, grow, and share that journey with all of us.

At CrossFit Vangard, we don’t just celebrate PRs, results, or competitions. We celebrate people. Because people are what transform a simple workout into a true community.

Happy Birthday to all of our June athletes! 🎂🎈

If you’re not part of our family yet, maybe it’s time to discover why so many people choose to call this place their second home.

👉 Click the link in our bio and book your trial class to experience it for yourself.

Who knows? Maybe next month your name will be on this list too. ❤️

AlwaysForward

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