Member Highlight: Rhiannon

June Member Highlight: Rhiannon

How long have you been at Vic City?

I did On-ramp in November so this is month 6 for me, as I was sick for an entire month and had to stay out of the gym (I lost all my callouses!).

What is your favourite movement you have worked on so far?

I don’t want to say I have a least or most fav but I am really enjoying that I recently started doing kipping pull ups and a few RX workouts. Also, my back injuries dislike deadlifts and I struggle with Olympic lifting, but I won’t stop trying to work on it!

What are some of your goals?

I am working towards my kipping handstand push and hope to ditch the blocks one day. I just hope to keep attending as many classes as possible so I can get better at technique, lift heavier, and be the best version of myself ☺

What have you enjoyed most about starting CrossFit?

I love CFVC for so many reasons; constant learning and improvement, great coaches, and a community feel with like-minded and supportive people. If it wasn’t for Carla at bootcamp I may not have tried pull ups without a band yet! I love that there are no mirrors, no ego; we are all just doing our personal best on our own journey for strength and health. Coming to class is something I look forward to as my happy place and completing a WOD (even when I’m last or have the lowest score) is an amazing feeling every time.

Cubby shot of Rhiannon with all her Crossfit supplies and supplements to help her build and grow stronger here at Vic City:

REMINDER PUSH WEEK, NEXT WEEK!!!!

6 Days, 6 WODs.

We will have the same class schedule for all weekdays next week, yes including 6am! Here's what that will look like M-F:

6am, 7am, 930am, 12 noon, 4pm, 5pm, 6pm, 7pm

Weightlifting skills will still run however gymnastics skills will be put on hold so that you can recover to put full effort forward in the wods!

GRAB A PARTNER, MAKE A FRIEND, BRING THEM WITH YOU MONDAY, TUESDAY, FRIDAY!

TRAINING FRIDAY-SATURDAY

WARMUP

Partner Warmup, 3 rounds each

P1-50ft low n slow bear crawl

P2-Air Squats, Active Bar Hang/Hollow Hold, Pushups

SKILL

Clean n Jerk (*full squat clean and split jerk ideally, however work off of your coaches recommendations)

5-4-3-2-1 reps

Every 2:30mins (build each set)

WOD "Dumbo"

5 Rounds for time

40 Double Unders

10 Burpee Box Jumps (20/24)

FG 10 Double attempts, 30 Singles

TG 80 Single unders, burpee box step ups

CP 60 Double Unders, Burpee box jump overs