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The Redeemed and The Dominant

Hey Vic City,

Our competition season is coming to a close over the next couple of weeks. With two more weeks and likely two final scoring opportunities left, us that signed up for the Open have to kick it into high gear and finish strong. A very small percentage of athletes will move onto the Regionals and a fraction of them will end up qualifying for the CrossFit Games in Madison, WI come August 1st.

Although most of us do CrossFit for health improvements, the vast majority of athletes that qualify for the Games do it as a job and year long competition. Their fitness is incredibly inspiring, and exciting to watch. I've been fortunate enough to be able to watch the CrossFit Games live the last four years, and each year am blown away by the whole spectacle.

One of the amazing parts about CrossFit, and the Open especially, is that us recreational fitness athletes can compare scores to exactly what the 'top dogs' are doing. On top of the Open, each year a documentary film is released to recap the previous season at the Games. Last year we had a strong Vic City crew come out to a viewing party, I hosted, for a fundraiser last season. It was great to watch it with friends!

The latest instalment of the documentary series is titled "The Redeemed and the Dominant" and is set to be released March 23rd on iTunes. I find the films so motivating and inspiring, and I can't wait to see what the CrossFit team put together for this one.

Check out the official movie trailer below, use that motivation for the remainder of the Open. If you are interested in the documentary, let me know next time you see me in class, also see if you can spot either Tia or myself in the trailer.

Stay strong,




WARM UP: 3 rds - 10 kbs, 10 dbl crunch or hkr, 10 lunges (no weight)

SKILL: Power Snatch - 5 x 8 E90s - keep this light and smooth!


This is the small sibling of a classic Vic City wod. With the weather taking a turn for the better, we're going to start getting outside more for some running wods. Mini Nurwor is a great way to get started as there's only 1200m total of running ... enough to get a taste but not to get too overwhelmed!

Rx: 3 rounds each person, alternating stations with a partner: 500m row, 400 m run.

FG: 3 rounds of 250, 200

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