top of page

Ryan - Member of the Month!


Hops! Photo: Oscar Bravo

Ryan joined us last summer, when his friend Tyler asked him to join him for a couple classes, and the rest is history! Ryan has been a consistent member of ours since, showing up to the 5:15pm Regular classes M/W/F and getting in the Skills classes as much as he can. He’s made huge improvements in a very short period of time. His strength numbers have increased a lot, his flexibility and Olympic Movements keep getting better and better, and he is always willing to put in the work and take coaching cues to better his lifts as well as his skills. From wanting to strict all the pull-ups, to learning how to Kip efficiently, he has come very far! We’ve loved seeing it as coaches. And recently, he took on the CanWest Games Online Qualifier. When he heard a group from the gym was taking it on, he took upon the challenge and jumped in on the workouts as well! Qualifying in the Men’s Scaled division. When he is not at the gym, he spends a lot of time with his friends, his dog Linda, watching sports, or trying to crush his friends in fantasy football leagues. Read more below to learn more about Ryan!

What is your background in Fitness/sport?

My background goes all the way back to when I was about 4 or 5. I started playing soccer, hockey, and baseball. In middle school, I picked up cross country, basketball, and Track & Field. After going to university, I kept up with working out for a year or two, but then fell off a bit. Once Covid hit, I started running again to the point where I ran a half marathon in sub 100 mins which was my goal. Once the cold weather came, I switched to weightlifting last year in January where I went about 5 or 6 times a week because there was really nothing better to do. Then, at the urging of Tyler, we joined the Vic City team, where I've been trying to go 4-5 times a week.

Even a broken leg from Soccer Practice couldn’t stop him!

When did you start CrossFit/At Vic City?

I started Crossfit at Vic City in July 2021, which was my introduction to Crossfit.

How many CrossFit Opens have you done?

I can't say I have completed the Open because I only did 1 of the workouts because of things coming up on the days where the other workouts were happening. So I guess just the one.

Favourite memories in the gym?

Definitely some of the Open style workouts where everyone is cheering on the rest of the team. Getting better at some Olympic lifting has been pretty cool because I never thought I would be able to do some of them.

What is your favourite movement?

I think I have to say Toes to Bar for this one because I never thought I'd be good at them, and now they're something I feel like I'm pretty strong at.

The Open! Photo: Oscar Bravo

Least favourite?

Overhead squats, but my mobility is improving.

Favourite WOD or type?

I think the WODs where it's x amount of rounds for time. Usually something that includes running because that's definitely a strength of mine.

What do you enjoy the most about CrossFit?

I think the two things that I enjoy the most are firstly, the awesome team that we have and the amount of support that everyone shows for one another, and then secondly, the mix of cardio, strength, flexibility, and skills that are needed. It feels like there is so much to improve upon, that you see the improvements happen more quickly than if you were only focusing on one thing.

Most recent achievement that you are proud of?

Probably my deadlift PR (320) from last week. Less than a year ago, I was struggling with form and back strength and could barely do multiple reps of 95lbs with good form.

What goals are you working towards right now?

Right now, I really want to improve my form on cleans and snatches so I'm able to do the RX weights for the leaderboard workouts and not have it be too strenuous. I'd also love to be able to do a muscle-up.

Ryan and his dog Linda

Ryan always comes to class with a positive energy, wanting to get better and striving for more. He is always cheering on his other Classmates and picking them up when needed! He has had a huge impact on our community, and we are so happy his friend Tyler brought him along when he did. We are so excited for what the future holds for you and to see you attack your goals. Keep up the great work!

Be sure to give Ryan a High Five next time you see him in the gym :)

Coach Tia



WARM UP: 12 min flow

250m row

5 slow KB goblet squats - light weight - (extend arms out as you squat down, but keep elbows slightly bent)

10 bent over reverse flyes

5/side prone scorpions

5/side kb press or push press


THE QUEEN OF WODS! Simple and effective, scale this one to go fast and/or try to hit an Rx score for the leaderboard...

For time:


Thrusters 65/95


FG2: 45-55/55-75, Jumping pullups (6" minimum from top of head to bottom of pullup bar) or assisted pullups with a band

FG1: bar only, ring rows

Beefed up: 12-9-6 Bar MU and thrusters 95/135

Aerobic recovery

2 min on, 1 min off row at your own pace (recovery or push it...) x 4-6 depending on time available in class


bottom of page