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Ashley: Member Highlight

Meet our July Member Highlight, Ashley!!!

Ashley has been doing Crossfit since our On Ramp program in November last year and her energy and work ethic has not gone un-noticed. We see her often in gymnastic skills and olympic skills class, and is always willing to keep working on new movements.

Currently, Ashley is working on her overhead strength and stability, and recently kicked up to her first handstand, woohoo! She says she has been delighted to develop her skill set in many movements and is enjoying feeling strong and fit!

Below are more in depth questions and answers from Ashley and her experience with Crossfit and Vic City.

When did you start CrossFit/start at Vic City? I completed On-Ramp in September, so I’ve been drinking the Kool-Aid for nearly a year now. I also started attending the gymnastics and weightlifting skills classes this spring. What do you enjoy most about CrossFit? I've found everything about the format incredibly motivating. The community is so supportive, and pushes me to show up and work harder than I ever would alone. With the quantifiable nature of the workouts and such a wide variety of movements, I never feel like I’m stagnating. And with great coaches and programming, I know I'm in good hands. Favorite move/least favorite or things you are working on? My favourite would have to be rowing - it’s basically the cardio version of deadlifts, and you just have to embrace the suck. Barbells are also pretty cool. I'm working hard on overhead strength and stability at the moment. With an incredible amount of support from our coaches, I recently kicked into my first handstand ever. Who knows - maybe next year I’ll be able to struggle through Diane RX! Any favorite memories at the gym so far? Messing around in gymnastics class and sling-shotting myself into muscle-ups using a black band was pretty wild. What are your goals you are working towards or what you are most proud of ? I lost about half my bodyweight before joining CrossFit, and I've been delighted to develop so many new skills and feel strong and fit again. I want to continue to improve my health, expand my capabilities, and feel good!



9:30am and 5:00pm ONLY



WARM - UP: 5 minutes - 4 inchworms, 8 double crunch, 16 jumping jacks.

Then grab a partner and get cracking for the wod!


This is a CrossFit "Hero" WOD, which honours John D Hortman. Here is part of his story:

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

We will be doing a partner version of this workout, with the option to do it solo at the Rx or CP levels of scaling.

Rx: 45 minute AMRAP of: Run 800m (partners must run together), 80 air squats, 21 ctb pullups, 21 ring dips (split all reps after the run as needed)

FG2: regular pullups, HR pushups

FG1: assisted pullups, modified pushups, option of 30 min amrap, 600m runs

TG: scale wod as needed

CP1: 14 ring MU per round

CP2: Full wod solo (800m run, 80 air squats, 7 ring MU

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