10/13/2025 - 10/19/2025

ANNOUNCMENTS

1) Sunday Specialty Class (11am) has been removed from our weekly schedule.

• Due to 3-4months of low attendance. The Sunday Specialty class has been removed from our weekly schedule going forward.

• STILL WANNA WORKOUT ON SUNDAY?!?

  • Dont worry. If you have been a member for a month or more with regular attendance. You have access to Non-Staffed Open Gym! It is included in your membership and has been for a couple years now. You just need to be set up with Zach individually. Please text Zach (469-734-3343) for more details and to get yourself set up.

  • Here is the app you will need to have when come to set up open gym

    

2) Jax's Legacy Workout AND Jax's last class at Vickery

• Brian Jackson started at Vickery on August 22nd, 2014 and he has ABSOLUTELY never wavered in his support of our gym. It is hard to think of the afternoon class without Jax (and his trusty inhaler). Him and his wife Jules have GRACIOUSLY hosted Vickery Pool Parties for nearly a decade. We have teamed up with them to support their charity. He even donated his daughter Brie to be a coach.

  Jax and his wife are moving to north Fort Worth to their well deserved lake house/dream home.

  Grateful does not begin to touch how we feel about having the Jackson's around for so long. Thanks for everything Jax. The gym will miss you!

• Please lets show Jax our support and show up to HIS legacy workout this Saturday at 9am and the workout is chosen SPECIFICALLY by Jax.

MONDAY

A) E2.5min x 6 Sets (15min)

10 Back Squat @20X1

1min Forearm Plank

+

B) 10min Pullup EMOM

+

C) E2MOM x 5 Sets

12 Wallballs

18 No Push Up Burpees

TUESDAY

A) 4 Rounds in 15min

15 Demon Press (50/30)

200m Run

E2min

+

B) 4 Rounds in 15min

12 Frogstance DB PC

15/11 Cal Echo

R2min

+

C) 5 Sets

1min Row for Max Meters

Rest 3min

Record each set score

WEDNESDAY

A) 5 Rounds

30sec/side SA DB Incline HG BP

1min DU

R1min

+

6 Sets

B1) 8 Bench Press

R60s

B2) 8-10 Barbell RDL

R60s

+

C) 3 UB Sets

10 Curls

10 Front Raises

10 Standing Snow Angels

60sec OH Hold

Rest as needed for an UB set

THURSDAY

A) 50/40 Cal Echo

50 Toes to Bar

50 Box Step Ups

40/32 Cal Echo

40 Side Plank Hip Taps (20/20)

40 Box Step Ups

30/24 Cal Echo

30 Toes to Bar

30 Box Step Ups

20/14 Cal Echo

20 Side Plank Hip Taps (10/10)

20 Box Step Ups

10/8 Cal Echo

10 Toes to Bar

10 Box Step Ups

*37min Cap

FRIDAY

A) 7 Rounds in 35min

10 Toes to Bar

15 Box Jump Step Down

10 Seal Row

15/12 Cal Echo

10 DB OH Tri Ext

15 ""CrossFit"" Situps

SATURDAY

8am STRENGTH

A) 15min to Build and Complete

5x8 Sumo DL

+

B) 1/2 Kneel to Single-Leg Hop

5 Sets

20sec Right

R45s

20sec Left

R45s

+

C) E2min x 5 Sets

20sec of Farmers Hold Rebounding Vertical Jumps

9am CONDITIONING

Gym ""Legacy Workout"": Brian ""Jax"" Jackson*

*Jax's last workout as a member </3

Half Murph*

800m Run

50 Pullups

100 Push Ups

150 Airsquats

800m Run

*30min Cap

SUNDAY SPECIALTY CLASS HAS BEEN REMOVED FROM OUR SCHEDULE GOING FORWARD.

CHECK ABOVE ANNOUNCEMENTS AND/OR EMAILS FOR DETAILS