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BROFLEX is Back!

Hey Vic City,

Happy New Year! A few things to throw at you to start off 2017.

First off, we will be offering our whole compliment of regular classes tomorrow, so come on in, and work off those December treats with a "Low Cal Workout"! In addition to our group classes, Sarah Black will be starting to run "functional mobility" classes at both 5-6pm and 6-7pm on Monday. If mobility is holding you back in your workout performance, you should check this out. More information can be found here.

Secondly, I'd like to flashback to last year, December 31st 2016 at 11:43pm to be exact, 16 CrossFitters took on the 4th annual Vic City New Year's Eve WOD. This year it was a 17 minute AMRAP ending at midnight. Working out is hard enough, but staying up to midnight to do it, just makes it that much harder. I was thrilled to be able to share in this Vic City tradition again this year. Thanks to everyone that came out, and Tracey Woiwod for hosting the PWP (Pre-Wod Party).

Finally, Dan Bailey is back! 2 years after introducing his alter ego, Danny Broflex, CrossFit and Dan are bringing back Broflex Season 2. With short 2-5 minute episodes, it is an easy way to get that accessory ab work in, from excessive laughter. If you haven't heard of Danny Broflex before, start back on Season 1, but if you are waiting and haven't seen Season 2 yet, here is the trailer. Enjoy!


Training Monday - Tuesday

Warm - up: Rowling - 3 rounds: Arms only - 100m, regular - 150m, regular - 200m. Reward is coaches choice

Skill: Push Press 6 x 6-8 @ 60% of 1RM, OTM

Warm up to 60% and use that weight across all sets. The goal is to use "touch and go" style

WOD: Low Calorie Felix

Similar to the epic regular Felix workout, you will work with a partner, and alternate on a 1:1 work to rest ratio. This time however, we will be going for calories as opposed to metres. This will help you get accustomed to seeing calorie rows if they come up in the Open. This wod will take longer than the regular Felix as there are more rounds to contend with!

Rx: Each partner completes: 60 calories, 50 calories, 40 calories, 30 calories, 20 calories, 10 calories of rowing.

TG: Scale to half of the calories

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