Throwing down at the FVT!

Hey gang,

This coming weekend is host to one of the premier fitness events in BC - the Fraser Valley Throwdown! This is the FVT's third year running and it has gotten bigger and better each year.

Not only is this a very well-run competition, it also brings some of the top talent from around BC to compete as teams of four (2 women, 2 men) and individuals at both the competitive and recreational level.

Last year, we had an excellent showing with a large number of teams and several individuals representing Vic City. Out teams performed very well, with two ending up on the podium. We also had a Master's athlete, Mark Woiwod, take top spot in the 45+ division!

This year we again have a strong showing with Vic City athletes on FIVE different teams, along with two athletes in the individual competition. Here is the run down of the individuals and teams so you know who to track on the leaderboard:

Competitive Women - Eryn Beddoes

Recreational Women - Bonnie Weyermann

Competitive Teams -

Young Guns: Kyle, Tia, Erik, Rachel K

Vic City Grey: Audrey, France, Zeke, Phil

Vic City Mafia: Tanner, Katie, Kendra, Jake

Here for Erin's Cookies: Sean H (with friends from Kelowna)

Dunder Mifflin: Adam B (with Vic City legacy athletes Meghan M, Caileigh M, and Caleb)

It's sure to be a challenging weekend with some very difficult workouts - check them out HERE.

I'll post a link for the scoreboard to our Facebook page once I can locate it!

****Please note, due to many athletes and coaches being away, there will be NO 10am Saturday class. All other classes will run as scheduled!****

Cam

TRAINING FRIDAY SATURDAY

WARM-UP: Rotating EMOM x 4 (i.e. 12 minutes)

- 6 Samson Lunge, 10 kettlebell swings, 14 LIGHT wallballs

WOD 1: FVT 2017 Floater WOD

This one is quick and tough! Measure your pace accurately on the bike to keep your speed up on the burpees.

Rx: 1 round for time:

21 calories assault bike, 15 burpee over box jumps (20/24), 9 DB Snatch 35/50

TG: 15-10-5, scale as needed

FG: burpee step overs, DB 15-25/25-40

CP: 24/30 box, DB 50/80

WOD 2: FVT 2017 WOD 3b

Another fast one, strong and steady on the deadlifts, great technique please!

Rx: 1 round for time:

24 Row Calories

24 Deadlifts, 185/125 lbs

12 Row Calories

12 Deadlifts, 185/125 lbs

6 Row Calories

6 Deadlifts, 185/125 lbs

TG: Scaled as needed

Fg1: 85/135

Fg2: 115/165

CP: 155/225