Summer newsletter
fitness updates
〰️
fitness updates 〰️
Strength cycle overview
This cycle, you'll notice a change in how our weekly programming is organized.
In previous cycles, each day of the week typically had a consistent focus. While that made the schedule familiar, it also meant certain movements and training styles often landed on the same day every week.
For this cycle, we're changing that.
Instead of assigning a fixed focus to each weekday, the daily training focus will rotate throughout the cycle. One week Monday may emphasize strength, the next it may be gymnastics or conditioning. This gives us more flexibility to create balanced training weeks, better manage fatigue, and expose you to a wider variety of movements and workouts.
This doesn't mean the programming is random. Each week is still intentionally balanced across weightlifting, gymnastics, and monostructural conditioning, with progressive strength work and skill development woven throughout the cycle.
new cycle focus:
Strength
Back Squat
Pressing
Full Olympic Lifts
Conditioning
Muscular Endurance
Sustained Effort
Gymnastics
Kipping Foundations
Inverted Strength
Benchmarks
5RM Back Squat
AMRAP 15:
12 Toes-to-Bar
16 Dumbbell Snatches
60 Double Unders
Our goal remains the same: help you become stronger, fitter, and more well-rounded. By rotating the focus of each training day while keeping the overall cycle progression intact, you'll experience more variety while still continuing to build strength and skill.
congrats competitors!
Our feast fam is having one heck of a summer so far, tackling online semifinals, competing at Bucktown battlegrounds, and returning to the crossfit games!
Danny campagna & sam schierloh finished amongst the top 250 rx Men competing worldwide in online semifinals, and mason bowman placed 29th in his age group (50-54). This is a huge accomplishment and we're proud & Impressed!
Athletes kristy bowman, mason bowman, aaron handorfF, kat nydegger, nate abraham, and coaches chandler Lundgren-clark, joe demarco, and sarah gonsiorowski represented Feast at bucktown battlegrounds, all competing in the rx division. chandler & aaron placed 3rd and joe & Sarah placed 1st.
and major congratulations to val cohen, who heads to San Jose, CA in July to compete in the CrossFit Games in the lower extremity adaptive division! You can support her competition by donating to her gofundme.
new equipment alert:
new sleds, sandbags, and benches have arrived! you can look forward to more sled and sandbag work being programmed in class. plus, now we’ve got plenty of benches to go around for bench press, split squats, copenhagen planks—and more!
the rumble returns.
registration is live for the 2026 rumble on ravenswood! Grab your swolmates and meet us at feast fitness on september 26. Planning to compete? Save these dates:
august 28: t-shirt deadline
september 6: registration closes
Details: teams of 3, same gender per team. divisions include rx male, rx female, scaled male, scaled female.
workouts are already live! visit our instagram to check ‘em out :)
Last day of yoga: july 30
after 6 amazing years of teaching yoga at feast, katie is pressing pause at the end of the month. you’ll still see her at feast often, showing off her perfect push ups and radiating good vibes. her last class will be thursday, july 30. so between now and then, try to catch one of her classes and thank her for many years of down dogs. she’s helped us keep our members fit for life!
community news
〰️
community news 〰️
bring-a-friend week
Saturday, july 11 - saturday, july 18
invite your friends to join us for a free week of training with our feast fam! share this link so they can register.
all are welcome. no experience needed :)
We can’t wait to meet your friendS!
july 4th hours: 8a-12p
prefer a recovery day but still want to see your feast fam? join athlete christine jacobs for a picnic at montrose beach from 12p-2:30p. bring A swimsuit, beach gear, a shade structure (if you have one), and a refreshing snack or beverage to share.
questions? use our community chat feature in streamfit to message christine!
we’re looking for rumble sponsors
we’d love to have some cool, local prizes to share with our winning rumble teams. if you would like to be a sponsor or know any potentially interested, local businesses, let us know! email chandler@feast-fitness.com or pass on her email to anyone interested!
nutrition corner
〰️
nutrition corner 〰️
summer nutrition seminar & challenge
join coach joe at 10:15a on July 18 for our summer nutrition seminar & challenge kick-off!
he’ll lead a quick discussion about nutrition and lifestyle practices—and goal setting.
the Challenge starts Monday, July 20. and this time it’s a team challenge!! think teams of 2-5, with scores being a team average.
The challenge will focus on specific practices ranging from sleep, getting outdoors, nutrition, and more!
Questions? email joe@feast-fitness.com