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Members of the Month: Emily and Diogo!

Hey Team, for our member of the month, or should I say, Members, we are highlighting Emily & Diogo Oliveira!

Emily and Diogo are consistent members in our 5:15pm classes, and have been a part of our community since fall of 2018 and they started CrossFit while living in Brazil in 2016. They are always a strong duo, either working out together in partner WODs or when side by side in individual workouts, even with a little friendly competition between one another. They are always cheering on others and helping lift up everyone else around them. Read more below to read more about them!

When/where did you both meet?

We met in Kamloops in 2008 when Diogo came on a high-school exchange. We met at a party, started dating, and did a few years of long distance until Emily moved to Brazil.

What is your sport/fitness background?

Diogo played hockey as a goalie for most of his life (started when he was 8). Emily played many different sports in high school. Her favourites were basketball and soccer.

When did you start CrossFit/At Vic City?

We started CrossFit in 2016 while living in Brazil and at Vic City in fall 2018.

Favourite memories in the gym?

Diogo: Probably doing my first open at Vic City. The atmosphere was great and everyone was super supportive.

Emily: I have fond memories of partner wods. Worrying about slowing someone down really lights a fire.

What is your favourite movement?

Diogo: bar muscle ups.

Emily: barbell cycling. Both snatches and C & J's at moderate weights.

Least favourite?

Both: thrusters. Who doesn't hate them?

Favourite WOD or type?

Diogo: Longer wods with lots of gymnastic movements.

Emily: chippers. I like being able to finish a movement and mentally move on to something else.

What do you enjoy the most about CrossFit?

Diogo: The social side of classes, the competition and the fact that there's always something new to learn or improve on.

Emily: The community. Not only is it social, but it's competitive and supportive. It's good to have people to push you to get better.

Most recent achievement that you are proud of?

Diogo: Improving my technique with the barbell.

Emily: Breaking the 100 pound threshold on my snatch!

What goals are you working towards right now?

Diogo: Getting stronger overall. It would also be nice to make friends with the assault bike. Lol

Emily: Getting my first bar muscle up.

Couples that "Open" together, stay together??

We love their energy every time they walk in the door and it is contagious to those around them. They are always willing to try new skills and take the time to work on them, they are steady in their lifting, and we have loved watching them PR their lifts, as well as WOD times as they continually get fitter. We look forward to watching you meet your next goals as well as make friends with that Assault Bike Diogo, although I can’t make any promises on that one haha! They truly are “couple goals'' for those who want to workout with their partners. Keep up the great work!



WARM UP: 2-3 x

5 pole squats with 2 sec pause

5 back roll to straddle stretch

5 prone scorpions per side

5 dowel dislocates

SKILL: BACK SQUAT 10-8-6-4-2 E3M

Build as you go, while trying to get a decent weight at each rep range. You have a bit longer rest here, so push the weights a little bit but don't max out early on the higher reps!


2 rounds for time of:

50 Wallballs, 20/14 lbs

100 Double Unders

25 Burpees

Rest 3 mins

FG3: 25 doubles + 75 singles

FG2: wallball 10/14, single unders

FG1: wallball 8/10, 1x through or half reps

CP1: heavy wallball, 150 doubles


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