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FREE INTRO class is coming back!

Be strong like Bill! Start up CrossFit the right way! Photo: Oscar Bravo

Hey all,

Many of you will remember showing up to Vic City on a Saturday morning, looking to get your first taste of CrossFit. You learned a bit about what crossfit is, how we do it at our gym, and then took on some version of the "baseline" workout (typically 1 time through of 500m row, 40 air squats, 30 situps, 20 pushups, 10 pullups).

It was a pretty simple workout but could be super potent if you hit the row hard (like many did) and didn't quite have the fitness to support it!

Well, it's been a while since we ran the Intro regularly, but we're restarting it and will be running one EVERY SATURDAY AT 11AM for anyone who is interested in giving crossfit a shot. This is a great option for someone who isn't quite sure about jumping into fundamentals or just wants to know more about our program and to see the gym.

So if you have any friends, family, or co-workers who would like to try us out, send them our way! They can register by clicking HERE or on the button on the front page of our website!

Keep fit and have fun,




WARM UP: 3 rounds - 4/side cossack squats, 4 inchworms, 8 dowel dislocates, 4/side reverse lunge with torso twist

WOD 1:

Every 1:30 for 12 mins do:

11/7 Assault Bike Calories

10 American Kettlebell Swings, 53/35 lbs

Use this interval set for two purposes - 1. to hit some high output efforts on the bike (remember the harder you go, the exponentially more calories you get), and 2. to start your "recovery" on an exercise - namely the kbs. Keep them smooth and relaxed so that you can develop the ability to move through basic movements and still recover.

fg1-3: scale calorie amoutns as needed - smaller people will generally need to drop the values!

CP: can scale up KB


You may do this one first if you are in a full class. The idea is to do a bit of strength and stability work, but not to train to max fatigue like in a metcon. Execute the movements smoothly and accurately.

4 rounds for quality of:

10 Dumbbell Romanian Deadlifts

12 Dumbbell Reverse Lunges

16 Alternating V-ups

10 T Rotating Planks


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