CFVC Memberships

January 28, 2019

The original CrossFit Vic City ... a great spot with great people, but we have come a long way since then!! 

 

 

Hey all,

 

As you all know, CFVC is committed to excellence in terms of our coaching, our programs, and our equipment.  We're constantly working to improve your experience in the gym so that you can keep increasing your fitness while enjoying the process!

 

We've kept our membership rates pretty consistent for the past couple of years while adding a brand new membership (Unlimited) to broaden your exercise possibilities.  During this time, our operating costs have gone up, and it's time to do a small increase in monthly membership fees.

 

This increase will be the same for everyone and will help us keep paying our coaches a top wage, keep renewing equipment, and allow us to run our full slate of programs!  It will represent approximately 5% a month more for existing memberships and a bit more for new members.

 

This means about $7.50 per month more for 3x or UL memberships.  We hope that this increase fits within your budgets!  If you have any questions about these changes, please contact Coach Graham at crossfitviccity@gmail.com.

 

Our best value membership continues to be the Unlimited, which allows you to attend as many classes as you want - bootcamps, regular classes, open gym, and skills classes.  The new rate for this membership will be $157 per month plus tax, which if you attend a class or open gym each day of the week is only $6.50 per class!

 

These membership changes will come into effect March 1 2019 for existing members and February 1 for our new memberships.

 

Thanks for being part of our amazing gym and community, we are all stronger through our combined effort and encouragement!

 

Coach Cam

TRAINING MONDAY-TUESDAY

 

WARMUP:

3 rounds

30 Heavy Rope Skips

10 Medball Cleans

5 Med ball burpees

 

SKILL:

 

1 Cycle is,

Power Clean to Front Squat to Full Clean to Jerk

 

Complete 1 cycle Every 90sec for 10 Sets (15mins)

Increase weight every 2 Sets

 

WOD: 

 

RX

8min AMRAP

1 Handstand Pushup

2 Toes to Bar

10 Double Unders

then

2 Handstand Pushups

4 Toes to Bar

20 Double Unders

then

3, 6, 30 then 4,8,40 then 5,10,50........

 

FG2 Scaled ROM HSPU (if using 2 blocks go to FG1 Seated Press)

 

FG1 Seated Press 2-4-6-8-10...., Knees to Elbows

 

TG Pushups, Hanging Knee Raises, Single skips x2 

 

CASHOUT:

Assault Bike-Teams of 3: 20sec work, 40sec rest x8 each 

(8mins)

 

 

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