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June Member of the Month - Sarah K!

Photo: Oscar Bravo

I first remember meeting Sarah on a very cold winter day, during one of our Outdoor Classes at the beginning of January this year. My first thoughts were wow this is commitment, starting up at a gym in below zero degree weather, and in the dark, she must not be scared of anything. I shortly learned in that session that she was a nurse and a Mom and has been working hard helping our community during this Pandemic, and that she really is a rockstar!

Between her shift work and juggling her daily life, Sarah is very consistent in making it into the gym. Whether it's a morning class or an evening class, she makes sure she gets in her workouts. She has picked back up her CrossFit movements from the past, although with a break from having kids, she is crushing the movements and WODs. You may have noticed her phenomenal score in NURWOR! Her running speed is lighting, and she has impressed so many with her endurance pace and ability to keep pushing in workouts. She also just took on full MURPH and crushed it. We are so impressed with what she has accomplished with us in a short period of time. Read more below to learn more about Sarah.

What is your background in Fitness/sport?

I tried a lot of different sports growing up. In high school I started to focus more on running. I competed in club track as well as many high school team sports. I stuck with running and competed in varsity track and cross country for U of Calgary during my undergrad. After many injuries, I took a big break from running. I did a lot of hiking and backpacking and got into climbing and cycling. I love being active and challenged.

When did you start CrossFit/At Vic City?

I initially started CrossFit at a gym in Vancouver in 2014. I did it for about a year before having my kids. Started at CrossFit Vic City January 2022.

How many CrossFit Opens have you done?


Favourite memories in the gym?

Competing in my first open!

Being able to train outside when gym's were shut down. Was so nice to see some faces and get a good workout during that time.

What is your favourite movement?

Pulls ups, burpees and box jumps

Least favourite?

Definitely overhead squats.

Favourite WOD or type?

I like longer WOD's with some sort of cardio component like running or assault bike

What do you enjoy the most about CrossFit?

The variety of movements and ways to challenge myself.

Most recent achievement that you are proud of?

Starting to Rx more movements and weight. Getting on the leaderboard for NURWOR!

What goals are you working towards right now?

CrossFit goals: Want to master double unders and handstand push-ups.

Other fitness goals: Would like to try some longer trail races, maybe triathlons one day when I have a bit more time. Signed up for a 140km ride this summer, so I need to start riding my bike!

Sarah, your hard work is inspiring, your consistency to showing up regularly and nailing down all the skills has been awesome to see. We love having you in each class, you always take coaching cues, and ask questions that will help you in the movement or task at hand, always striving to get better. You’re always smiling and getting to know your fellow classmates and we are so happy you joined our community. We know you’ll soon be stringing together all the Double unders and HSPU! And even more goals along the way. Thank you again for being you and being awesome. :)

Be sure to give Sarah a high five next time you see her in class!

Coach Tia





Every 2 mins for 10 mins do:

10 Deadlifts, 155/105 lbs

5-10 Floor Press, 155/105 lbs

tech notes

Adjust weight as needed. Adjust reps for floor press in the 5-10 range depending on your strength vs the deadlift weight you choose. In general the deadlift should be a moderate weight only, not a max for 10.

FG3: 135/95

FG2: 95-115/65-75

FG1: scale as needed

CP1: 185/125

CP2: 225/155


3 rounds, 1 min per station, for max reps of:

Shoulder-to-Overhead, 95/65 lbs

Rest 1 min

Assault Bike Calorie

Rest 1 min

Box Jump, 24/20 in

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

tech notes

See where the limit is... and then try to hold it!

FG: 45-65/55-75, step ups

CP: 115/75


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