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Weekend KB Seminar and Games Shirts!

Hey all, this weekend Vic City will host an intensive kettlebell seminar with proceeds going to the charity organization, Power to Be. The details are listed below and it sounds like a great option to practice and refine two key movements while contributing to a great cause!

Kettelbells have become a staple piece of equipment in every quality gym these days, but many still don’t know how to use them to their full potential.

On Saturday July 28th Crossfit Vic City will be hosting a two hour workshop with Dr. Dan Skinner and Dr. Damir Simunac. It is going to be awesome!!!

Damir is the founder and owner of “Kettelbell Cartel” in Chicago Illinois and Dan is a SFG certified kettlebell trainer. Combined, they have over 15 years of experience teaching and utilizing kettlebells with patients and in their own practices.

Together they will cover the two most fundamental kettlebell exercises, the Swing and the Get-Up! Both exercises are phenomenal in building functional strength, stability, and transfer extremely well into nearly all athletic endeavours. Additionally, the workshop will further help you to understanding how to best utilize the kettlebell Swing and get-up to your particular body type, current fitness, strength and skill level. No experience is needed and all skill levels are welcome.

Come learn how to Safely and effectively use kettlebells like a boss! The cost is $30 Can and all proceeds will be donated to support

Date: Saturday July 28th

Time: 9am-11am

Place: Crossfit Vic City

Cost: $30


Also, with the Can West Games coming up, our shirts have arrived! If you ordered a shirt, come in ASAP and pay via cash, credit, or etransfer to I'm excited to see the gang represent our gym and take on the best in the West this coming weekend.



WARM UP: Dowel Game!

SKILL: Thruster (bar taken from floor): 5 - 5 - 3 - 3 - 1 - 1 E2M

WOD: Marmot

This workout is all about working quickly in short intense intervals then getting a full rest going into the next effort. Ideally you want to set a pace that is about even across all the intervals - which will mean starting at a "smooth" pace as opposed to going all out right from the start.

If you pace it right, your last interval should be your best effort.

Rx: 5 repeats of 3 min AMRAP of: 10 KB taters (35/53), 8 HR pushups, 6 pullups

Rest 3 min between repeats

FG1: Jumping pullups, scale KB weight as needed

TG: Scale number of rounds to 3

CP: KB 44/70, 8 kip hspu, 6 ctb

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