Covid Precautions Update


Well that's one way to do it...


Hello all,


We're in this together, and together we'll make it through :)


With the new regulations released today, we need to shift to one of our contingency plans around helping to stop the spread of COVID 19. We had expected that health orders were going to come down but did not know the exact nature until now, so are moving forwards with the intent of adhering to the guidelines laid out.

Here are the main points of our plan. More details may follow if adjustments or other orders are mandated:

  1. Class content will shift to strength and skill training only. This means we will be taking longer breaks between sets and doing sets of lower reps. In essence, we are removing the need to breathe heavily and for extended periods. This type of programming will advance your skill, strength, and technique in weightlifting and gymastics.

  2. Class capacity is reduced to 7 people. Three people will be on the big rig (staggered pattern), two people on the satellite squat stands, and two people on the small rig (staggered). This will ensure that no one will be 'face to face' even from a distance while lifting from the rack.

  3. Masks must be worn at all times inside the gym. We'll be breathing less and so the masks will have very little effect on your ability to get a great training stimulus. At the moment, this is an additional precaution - we are awaiting further clarification of mask wearing for strength training so please adhere to this until we know more.

  4. You will be screened for COVID 19 symptoms by the coach prior to entering, and you will line up spaced 6' apart prior to entering the gym as we have done in the past. Do not enter the gym until you have been screened!

  5. We will continue with the same sanitization protocols for members (spraying and wiping all equipment that you use). Coaches will be vigilant in enforcing these protocols so that everyone is on the same page.

  6. Please stay in your assigned grid as much as possible during your session. Always maintain at least 6' distance from every other member or coach.

  7. Additional off-site conditioning workouts will be posted on BTWB for you to do by yourself. There will be workouts with running, rowing, and bodyweight exercises.

Class adjustments

  1. We have added an additional morning class to account for reduced capacity. Weekday morning classes will run at 545, 7, 815, and 930am.

  2. Open gym time will remain, with a strength and skill focus ONLY. Anyone with a recurring CrossFit membership may book into Open Gym for free while these additional restrictions are in place. We reserve the right to remove any member who is not adhering to the guidelines of Open gym.

  3. We have ongoing Zoom classes with Coach Heather and Kirst, these run on Mondays 6pm ( https://us02web.zoom.us/j/86238651091) , Wednesdays at 6pm ( https://us02web.zoom.us/j/89948805509) and on Saturday mornings at 9am ( https://us02web.zoom.us/j/82513806971). Come join the fun!

  4. We will continue with skills classes Tues (WL) and Thurs (Gymnastics)

  5. All bookings made prior to this evening will have to be re-booked as we had to cancel classes and conform them to our new protocols.


Thank you for your continued support and understanding. I hope that if we all do our part, this will be only a two week period of enhanced protocols but as always it is better to be safe than sorry.


Please feel free to reach out to me directly with questions or concerns.


Cam & the Vic City Coaching Team



TRAINING FRIDAY - SATURDAY


Warm - up:


Mobility - 3 rounds of

8/side alternating glute march

4/side Thoracic rotations


Barbell movement -3 rounds of

6 deadlifts, 5 hang power cleans, 4 presses



A. Deadlift: 5x5 at 70-75% 1RM, rest 2:30

work up slightly during the 5 sets, smooth reps


B1.Floor Press 5 x 6 building, alternated E90s with

B2. Barbell row 5 x 8-10


4-5 sets, on your own pace of:


C1.Front Plate Raise x 6-8 (back against a pillar, arms very slightly bent)

C2.Barbell reverse Lunge (lighter) x 6/leg

C3.Double Crunch x 8-10