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A competitive July!

Hey Team,

July continues to be a BIG month for our Vic City members and their various athletic pursuits. It's so great to see our members take their fitness into other arenas as well as on the CrossFit floor.

Earlier this month, our very own Cindy Mabee took on the Xterra Victoria event, which featured a lake swim, mountain bike through Mount Work and Partridge hills, and a trail run... all back to back of course! This came after a tough but triumphant effort at the 70.3 Mont Tremblant in scorching temperatures. Cindy now has her sights set on the Xterra worlds event in Italy!

This coming weekend, our Photography and Media wizard Oscar Bravo is taking on the Victoria Half Ironman hosted at Elk Lake, and has been training up to take on this tough local challenge. Maybe this time someone else can take HIS photo as he cruises through the swim, bike and run.

Coach Cam took on a challenge of his own, competing in his first ever bodybuilding show. Although it was a smaller show, he had a great time competing and being up on the stage!

Of course, who could forget the upcoming Can West Games! This Fri-Sat-Sun will be host to the biggest CrossFit competition in Western Canada. We have 8 athletes competing between individual and team events, and Coach Tia is heading over to keep the troops well supported and properly prepped. She put together a schedule of events for the team this weekend (see below) as one of the hardest things at a competition is knowing who is doing what when there are three different competition areas!

Good luck to all our athletes in their respective competitions, and if you're doing something "outside the box" let us know so we can see what you're putting your fitness towards!



WARM UP: Rowling 3 x 202m


As many reps as possible in 10 mins of:

3 Hang Power Snatches, 115/75 lbs 3 Front Squats 3 Toes-to-bars

5 Hang Power Snatches, 115/75 lbs 5 Front Squats 5 Toes-to-bars

7 Hang Power Snatches, 115/75 lbs 7 Front Squats 7 Toes-to-bars ...

Continue adding 2 reps each round to each movement until time expires.

FG3: 95/65

FG2: 65-75/45-55, hanging knee raise x 2

FG1: scale as needed

CP1: 95/135

CP2: 105/155


5 rounds for quality of:

10 Dumbbell Bench Press

6 Bulgarian Split Squats/side

10 Ring Rows

12 Dumbbell Side Bends


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