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The @exsurgo_strong_and_fit Games!

This is my 5th year running Spartan races and @immiecross_fit was there from the beginning. These obstacles seemed impossible back then and here I am.

Thanks Coach! Also for the videos! See you next weekend! #spartanrace at Massanutten.

Anyone want to join the team run? I have a team code for a discount.
#Exsurgo games

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Congratulations to our very own @ho1vy on his 3rd place at HYROX DC in the Men's Pro Doubles division. Those weights are no joke!!

Chris put in the work at Hybrid Training, Adult Performance Training, and Exsurgo Strong week after week. He used @fortify.trainint to track his readiness for training sessions and log his sets, reps and weights. It all came together in the race!!

Thanks to everyone who joined us at @lostrhinobrew today to reminisce on their respective races. It was fun to hear the struggles and accomplishments!!

Until next time!! Keep working hard and remember that consistency is key!!

#teamexsurgo #fortifyathlete #hybridfitness #strongertogether

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HYROX DC MIXED DOUBLES Race Recap. My 2nd race with the man, the myth, the legend; @robert_killian. If you don't know him, look him up, he's kind of a big deal 😏

Coming into the Spartan Race world back in 2015 he was always on the podium and was the World Champion that year! So basically my Spartan idol! Such an honor to race with him again.

We took to the race floor together in 2023 in NYC and came away with a respectable 1:00:04. Although we both intended to give it our all this weekend, and hoped to beat our previous time, the odds were stacked against us.

Robert underwent knee surgery earlier in the year and is still working up to his former fitness levels. Add to that a couple of more recent injuries to the SAME knee AND both racing the day before and we said let's just give it our best and see what happens.

We went off plan in the back half of the race, needing to make adjustments based on how we were both feeling.

The farmer carry was epic. I took the kettlebells first and ran as hard as I could for about 75m before handing off. We got the best split of any of my other races with a 1:18 🔥 (I've run 30 now!)

It was a fantastic experience and as two seasoned athletes we rallied to give the best performance we could for each other, landing us with a new PR of 59:26.

So far this has us in 3rd place OVERALL. There are four days of mixed doubles racing and the fastest across the four days get the podium spots. So tomorrow will tell if we hold onto our place. However, tomorrow is also my final race, ANOTHER mixed doubles in the SAME AG 😈 So, barring anyone else going faster, if we get knocked out of 3rd place it'll be because of me and @vincesampras 😆

Thankfully Robert already told me to go for it 😇

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HYROX DC MIXED RELAY Race Recap.

These are fast and fun!! The tricky part is seeing your partner coming so you can get to to the front of the mosh pit! Thank goodness for being tall 🙏🏻

Our split:

Ski-erg: Cole
Sled Push: Nic
Sled Pull: Me
Burpees: Vince
Rower: Cole
Farmer Carry: Me
Lunges: Vince
Wall Balls: Nic

We hoped to beat our PR and we did! 57:50!! This secured us 1st place in our AG (for the 3rd year in a row!)

If you've never tried a relay you really should!!

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West Virginia Race Recap
🎉My 1st Trifecta Weekend! x2 for the year and x7 lifetime
Just shy of 30 miles for the weekend in Spartan miles and a couple of penalty loops.

I came within 1 min of the podium on the Super! The Beast was also an improvement. I am pretty happy with that result, but I also believe I can do better. And, in my “What lesson am I learning from this race?” phase, I know what I need to do to make it happen.

In years past, my focus has been about training, trying not to overtrain, and getting stronger. This year, I have been working on my nutrition. To be honest, after going in for a deep dive on my hormone panel earlier this year with Dr. Destiny @thewellnesswayleesburg I learned that I had been under-fueling for the training I have been doing.

This was eye opening and doesn’t just impact race day. This is about how I plan my nutrition for every day as my body continues to change and adapt.

The nutrition component hit hard at the Poconos @spartan weekend when my performance reflected my food planning - Super was not great, Sprint felt fabulous.

Taking those lessons into this weekend, I really noticed how intentional focus paid off. I came off the Beast course fatigued, but not beaten or wiped out. Post race into race prep successfully got me back on course Sunday. I was definitely ready to be done, but again, not defeated. Next steps are to fine tune that component even more to include the recovery days after big events.

Now, how do I get better? Well, that is back to training. I was well fueled, but halfway through the beast, my legs were so fatigued I just slowed down. I had cardio bandwidth to push, just no more endurance in those muscles. While I don’t like it, I’m going to have to make more effort to go the distance. Yes, I hear you Coaches @exsurgo_strong_and_fit @fortify.trainint

Change only happens when we are no longer comfortable with our current state. #hardway Time to be a bit more uncomfortable.

#spartanrace #healthyliving #goals

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One pull-up per year…seemed appropriate. #healthyliving

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Years of gStrength testing have led to this: isometric testing that doesn’t stop at measurement — it becomes training.

The new Exsurgo Isometric Training Tool lets coaches and athletes:

⚡ Perform a max-effort test
🎯 Set individualized training percentages
⏱️ Program effort and rest durations
🔁 Set rounds and track every rep
📊 Measure compliance, peak force and fatigue across the session
📈 Review performance and progression over time

And the data doesn’t live in isolation.

Everything can be exported via API and integrated directly into Fortify, turning objective strength data into actionable training intelligence.

Test then train. Track then adapt.

Buy yours today!

Exsurgo Technology × Fortify

#ExsurgoTechnology #Fortify #gStrength #IsometricTraining #StrengthTesting

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Hello 👋🏻 Just over here lifting heavy things and putting them down and trying to lift heavier things and failing. All part of building a stronger foundation.

I was feeling so good in my training this morning I wanted to spring for a new 1RM deadlift. It wasn't ideal circumstances as I'd already done a hard track workout and done several sets of heavy trap bar deadlifts, bench and barbell rows but I was feeling so strong I still wanted to try.

I've been working really hard the last week and a half to prep for HYROX DC. After WC I was really sick for 2 weeks and couldn't train, that lead into half a week of getting the wheels turning again and then off to the UK for vacation where I also didn't train other than a few easy trail runs.

On our return I took a week to "ease back in" which consisted of being VERY sore and by the time that was over there was only 5 training weeks left until DC 😱

But with the help of Coach @dg1_greg and @fortify.trainint I have been putting in the work to regain my former strength and endurance. As @lisa_musac reminded me this week "the body knows what to do so trust in it".

It takes a village!! Even though I slog away doing most of the work unseen I know I have a fantastic support network behind me!! Thank you everyone!

#fortifyathlete #hybidathlete #hysociety #neverstopcompeting

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Halfrox @exsurgo_strong_and_fit was a great test run using women pro weights. The sleds sucked the life out of me. I definitely have some more work to do.

Who is heading to DC next month?

Thank you @natcsmi for the videos!

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Turns out the biggest challenge of today's workout wasn't the exercise... it was avoiding two very enthusiastic assistants. 🐶😂

Training at my parents' house this week meant no gym, limited equipment, and two dogs determined to be part of every set.

The good news? With @fortify.trainint that's not a problem.

Fortify builds your workouts around the equipment you actually have available, whether you're at your local gym, in a hotel, in your garage, or borrowing a few dumbbells at your parents' house.

No guessing. No trying to rewrite your program. Just open the app and get the right session for where you are.

Because consistency beats perfect conditions every time.

(Just don't expect Fortify to stop the dogs from stealing your recovery breaks... yet. 🐾😅)

#Fortify #TrainAnywhere #WorkoutAnywhere #StrengthTraining

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🚨 HYROX DC TRAINING STARTS MONDAY 🚨

If you're racing HYROX DC, now is the time to start training with purpose.

We're launching two remote 8-week training programs inside Fortify, built specifically to prepare you for race day.
The structure of both programs closely mirrors how Elite 15 athlete Immie Cross prepares for HYROX—with dedicated strength days, run sessions, hybrid workouts and recovery built into each week.

The exercises and sessions are based on the same coaching principles used in her own training, adapted to suit your experience level.

🔥 HYROX GO: Perfect if you're newer to HYROX, getting back into training, or have limited access to equipment. The focus is building fitness, confidence and getting you to the start line ready to finish strong.

⚡ HYROX EXCEL: Designed for athletes who already train consistently, run regularly and have access to most HYROX equipment. This program is built to help you arrive at HYROX DC stronger, fitter and better prepared to perform.

✅ Structured day-by-day programming
✅ Delivered through the Fortify app
✅ 8 weeks of training
✅ $89 per program

The first week begins on Monday, so don't wait until everyone else has already started. Join now, get set up in Fortify, and start preparing for your strongest HYROX yet.

Signup above via Linktree.

#hyroxtraining #hyroxdc #hybidathlete #hybridfitness #neverstopcompeting

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