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Member of the Month - Stephen!

Stephen has been a member with us since October 2020, and has become well known as our Bodyweight NINJA! Flying through gymnastics skills, whether it’s HSPU, or Pull-ups, Stephen makes it look effortless! He has always given 100% effort since he’s been with us, and we’ve seen huge improvement in a very short time. His Olympic Lifts, and strength, has been my favourite to see, he has gotten very strong, and his determination to do so is inspiring. Recently setting a PR on his Back Squat! I also loved watching him attack the Open, and am very excited to see it once again in a short few months.

Stephen also recently fundraised for Movember this past month, raising a whopping $4300! He pledged for every dollar made he would do 1 pull-up. So on December 11th, he is going to try his best to complete all 4300 pull-ups in 24 hours. Yes this may be crazy, but he makes a good point, “No matter what physical strain I endure, it is nothing compared to what someone who is battling with suicidal thoughts is going through, and it is nothing compared to what someone who is battling cancer is going through.”

Stephen is a great example of what community is and what CrossFit is truly all about. Read more below to get to know him.

What is your background in Fitness/sport?

My background is in rock climbing. I was a competitive indoor rock climber for 4 years, then coached competitive rock climbing for another 5 years.

When did you start CrossFit/At Vic City?

October 2020

Favourite memories in the gym?

During the open workouts. There is just so much support when you are going full dummy on an open workout.

What is your favourite movement?

Back squat (boring I know) but I love a good back squat session.

Least favourite?

Sumo DL high pull, like really!! Why is that a thing??

Favourite WOD or type?


What do you enjoy the most about CrossFit?

The communal suffering. It brings people together.

Most recent achievement that you are proud of?

290lb back squat. Shooting for 300!

What goals are you working towards right now?

4300 pull ups

Thank you Stephen for being a huge part of our community, you came into our gym and right away felt like one of us, and it feels like you’ve been with us for years. We love having you, and your energy is contagious to everyone around you. Keep up the great work and we can’t wait to see you crush your goals, and fitnessing for years to come!

Be sure to cheer Stephen on for Saturday Dec. 11th, I’m sure if people stop in, he wouldn’t mind the encouragement, or just wish him luck leading up to it! :)

Coach Tia




1 min bike or row

10 cossack squats

5 pushups

10 double crunch


Thruster 3-10-3-10-3-10-3-10


Build each set of 3 and each set of 10. Start off a bit lighter or you will pay! There should be a big difference between your 3 rep and 10 rep weights!

If you tend to get sore wrists from thrusters, try DB thrusters for the sets of 10 and barbell thrusters for the sets of 3.

Bar can be taken from the rack but ideally you will clean the bar into your first rep.


Complete as many rounds as possible in 20 mins of:

Row, 200 m

6 Burpee Over Rowers

20 Double Unders

Relay format - 1 person goes through while the other rests then switch!

FG2: 40 single unders, burpee step over

FG1: reg burpees, single unders

CP: 250/9/40


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