Hey Vic City,
We are only a few days away from when all the Vic City athletes and their biggest supporters, will heading down to Portland for the West Regional. The West Regional will be the final regional to wrap up, and select the final 5 men, 5 women, and 5 teams that will compete on the biggest stage of them all, The CrossFit Games.
You have continually shown your support for all the athletes. We have concluded our fundraising efforts for this year, and extend a huge thank you for everyone's generosity. The tickets bought for the movie night, the GoFundMe donations, and well wishes have all gone a long way.
We know that most of you can't make it to watch the competition, live, but if you want to "rep" (no pun intended) your team's colours, we have a new instalment of shirt designs that you will see on that Regional floor.
T-Shirts, and tanks are all available, and in multiple colour schemes and logo combinations. If you are looking to add to your shirt repertoire, come check them out in the Pro Shop. Shirts will sell for $35, or grab two for $65. It's never to early to bank some Christmas or Birthday presents.
Training Monday - Tuesday
Warm-up: 2 rounds with a partner - 24 partner (12 each), 22 hanging knee raise, 20 pushups, 18 double crunch. Alternate reps for all exercises, partner in hang, plank, lying flat
Skill: Sumo Deadlift High Pull Review
WOD: Air Force
This is a classic workout in which you will need to have a strategy (or do your reps REALLY fast) in order to survive! The burpees don't seem like much at the beginning but really add up.
Rx: 20 Thrusters (65/95) 20 Sumo deadlift high pulls 20 Push jerks (MUST be a push jerk for Rx) 20 Overhead squats 20 Front squat
Perform 4 burpees at the beginning of the workout and at the start of every successive minute! All reps must be completed on each exercise before moving on.
TG: 10 reps, scale as needed, 2 burpees
FG: 55/75, dowel OHS