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We have officially reached the final stretch of 2025! This holiday season is when schedules will fill up; don’t get pulled off the rails. Hammer down, and stay focused on your health and wellness by just getting in here and moving. We have lots to share in this month’s newsletter, so let’s dive in!
Member of the Month
This month, I’ve selected Zach Huber. Depending on which class you attend, some of you may not even know Zach. Others might be thinking, “Wait… hasn’t he been gone?” And you’d be right. Zach trains at Simplot and also coaches high school football, which means he’s away from the gym a lot during the fall.
So why Zach?
Because every year—now going on year three—he commits to coaching Football, steps away from CrossFit for roughly 12 weeks, and then does one of the hardest things we all know: he comes back. Restarting anything after a long break is tough, but Zach shows up and jumps right in every single time.
When he returns, he brings an energy that makes it obvious he’s excited to be back training at Iron Cowboy. Even if he knows he might have lost a little fitness during those months, he doesn’t hesitate. He dives in headfirst, gets after it, and if you watch him, you’ll see—he’ll be back to his old self in no time.
There’s another part of this that Zach embodies—and many of you reading this do as well—and I want to take a moment to say how much I appreciate it. Iron Cowboy is coming up on our 10-year mark, and in this industry, that’s a big deal. I’ll save the full soapbox for the holiday party, but Zach and people like Zach, have shown an unwavering loyalty to me, my business, and what “IRON COWBOY” stands for.
That kind of loyalty can’t be bought. It’s built. It’s earned over years of showing up, trusting the process, and believing in who we are. I’m struggling to find the perfect words, but the point is this: I am incredibly grateful for the people who believe in us, trust us with their fitness, and will probably punch someone in the teeth if they speak poorly of us.
Those are the people we want in our corner—and we’re damn lucky to have a lot of them.
Upcoming Events
December 1st- We start our new L.I.F.E. Class is going to officially start. It is Mondays, Wednesdays, and Thursdays at 10:00 AM! PLEASE tell your parents, peers, friends, colleagues, especially those who don’t have to go to work 😉 this is an amazing class for some gentle CrossFit. Functional movements prioritizing mobility, stability, balance, longevity, without stressing about intensity!
December 20th @ 6 PM – 10th anniversary/Holiday Party! – 10 years feels like a big deal to not only celebrate the gym making it this long, but to celebrate all of you and your commitment to fitness and health. Come have some fun, eat some good food, win some prizes, and celebrate another great year here at Iron Cowboy! Get on the app and snag your ticket, or here at this link.
Bring a Friend Day Dec 31st! – Help a friend jump-start their fitness in 2026!
Nutrition Challenge
What’s Next?
New Cycle: Mayhem Overdrive
Dates: Oct. 27th-Dec. 20th
This 8-week cycle blends classic strength training with a modern twist – combining higher-volume, hypertrophy-style powerlifts with structured, percentage-based Olympic lifting.
Each week alternates between movement patterns to keep athletes progressing while allowing recovery to stay on track. Powerlifts likeBack Rack Lunges, Front Squats, Bench Press, and Shoulder Press are performed in moderate-to-high rep ranges (6–12 reps), letting athletes build by feel and adjust based on daily readiness.
Our Olympic lifts: the Snatch and Clean & Jerk – follow set percentages or RPE to refine technique and build speed under the bar. Each strength session is capped at 20 minutes of focused lifting (excluding warm-up) to keep intensity high and efficiency sharp.
Accessory work is programmed on its own day to target structural balance, stability, and joint health – because strong foundations lead to stronger lifts.
WHAT YOU’LL NOTICE
✅ Smoother and more confident Olympic lift positions
✅ Better midline stability and shoulder balance
✅ Noticeable hypertrophy (especially legs and shoulders)
✅ Improved bar path awareness and rhythm
✅ Stronger aerobic recovery between sets – sessions feel smoother
This 8-week Gymnastics cycle builds stronger, more capable athletes from the inside out. It develops core control, grip endurance, and handstand strength through focused EMOMs and AMRAPs that challenge stability and control under fatigue. Each week alternates between handstand and grip emphasis or core and grip focus, helping athletes gain better body awareness and lasting strength that transfers to barbell work and everyday training.
The Challenge
The holidays are busy, but that’s no reason not to get some fitness in! Accumulate 100 Squats a day, 5 days a week (Monday – Friday) = 2,000 Squats Total for December.
This challenge will run from December 1st – December 26th.
Log your Scores in the app!
Scoring
- The scoring is based on the number of squat reps each day. You do not need to do them all at once. They can be broken up throughout the day
- If you do more than 100 squats in one day, you cannot roll those extra squats into the next day (but we still think it’s super awesome!).
What Squatting Movements Count?
Any exercise movement that includes a squat counts towards your challenge total, except as noted in the following section. Examples of movements that count include:
- Front Squats
- Back Squats
- Thrusters
- Squat Cleans
- Air Squats
- Wall balls
- Goblet Squats
What Doesn’t Count?
Squats that are part of strength-specific training will not be counted towards this challenge. For example, if you are doing heavy sets of back squats or squat cleans as part of the strength portion of class, those reps don’t count towards this challenge. Why? Because we want you to focus on the actual lift, instead of counting reps. That’s what’s most important at that moment.
Prize
Athletes who complete the full challenge will be entered into a drawing for something retail at the front desk
REMINDER of our new membership pricing and options going into 2026!
Please see our previous November Newsletter blog for more details on everything we have laid out for price changes, discounts, and membership options.
Let’s stay on it and finish the year strong!
Coop