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OCTOBER- MOTM-Sean Tiernay

PC Oscar Bravo


Sean has been a part of our Vic City Family since October 2020, Happy 1 year anniversary with us Sean!

Sean always has a positive attitude when he walks into the gym. Comes in, works hard, and always leaves with a smile on his face! He is always striving to be better, always asking for feedback, and takes coaching cues very well. And even with some injuries in the past year, he hasn’t let those stop him, he will modify to his needs, and still ends the workout with the same effort and execution as was prescribed. He has also joined the Just Move side, to ensure no matter what, depending on his schedule, he can get in a good workout! We love his dedication to health and fitness. Read more below to learn more about Sean. :)

What is your background in Fitness/sport?

Before moving to the Island, participated in HIIT at F45 for several years.

When did you start CrossFit/At Vic City?


Favourite memories in the gym?

Really enjoy the fun competitions we run (i.e. Reindeer games, PUSH Week, etc). There’s always a little more adrenaline in those WODs and you and end up pushing yourself even harder.

What is your favourite movement?

Back squat or deadlift.

Least favourite?


Favourite WOD or type?

AMRAP with lots of variation on movements.

What do you enjoy the most about CrossFit?

Enjoy the class/team atmosphere, variation in workouts, strong coaching support and acceptance (no judging) based on ability.

Most recent achievement that you are proud of?

Considerable improvement in the amount of weight lifted, in all movements.

What goals are you working towards right now?

Building more muscle and strength while improving technique in all barbell movements.

Sean, thank you for having such a positive impact on our community, always cheering on your fellow classmates, bringing that smile with you to each and every class, and being a coach's dream to work with. You’re always willing to learn and your strive to get better rubs off on those around you. (I also thank you for the good bakery/cinnamon roll tips ;) ) You’re awesome Sean, and we can’t wait to see you crush your goals and help you succeed along the way!

Be sure to give Sean a High Five next time you see him!

Coach Tia



WARM-UP: 2 Rounds: 3 Spiderman lunge + twist/side, 10 Bird Dogs, 5 Empty Bar Hang PC, 3 Empty Bar Front Squat, 5 shoulder passthroughs

SKILL: Clean + Front Squat Complex

8 sets E2M:

1 Clean + 2 Front Squat

Build, but not every set.


For Time

1000/800m Row



3 Rounds of:

15 Push Press (115/75)

15 Pull-ups

15 Box Jumps (24/20”)


500/400m Row

FG2: 55-65/75-95, assisted or jumping pullups

FG1: scale bar wt, row distance, and movements as needed

CP1: 95/135, ctb pullups

CP2: 8 ring MU per round


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