Thank you Coach Kirst!





Team,


This is a blog that I should have written earlier in the week, but I couldn't bring myself to do it! The wonderful and talented Coach Kirst is moving on from her coaching position with us, and we are truly sad to see her go!


As you know, Kirst is a person who lights up the room with her positive energy and has great skill in coaching - specifically in knowing how to find the right challenge for each person. She always exhibits calmness even while commanding attention and delivering clear instruction. She will be missed!


As you may NOT know, Kirst has many other talents, including her recent start up flower farm, which produces beautiful blooms of all types, and is mama bear to a whole host of animals (including some cute/fierce Chihuahuas).





From all of us here at Vic City, thank you Kirst for your time with us and all the best going forwards!


Cam



 

TRAINING FRIDAY SATURDAY


WARM UP: ROXANNE


Choice of burpees or med ball squat cleans! Every time you hear "roxanne" in the song, do a rep!

Bonus: Jumping jacks between the reps!


Strength: E2:30 x 6


Power clean x 3, thruster x 3


build as you go, cleans as singles with good re-set



Partner wod!


Complete as many rounds as possible in 20 mins of:

8 Toes-to-bars

10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

12 Dumbbell Goblet Reverse Lunges, 50/35 lbs

30 Double Unders


Do this in relay fashion - 1 person does all one full round while the other rests, then switch!

Partners do not have to be doing the same scaling level


FG3: Scale db weight, 5 du + 25 singles

FG2: (20-25/35-40), hanging knee raise x 16, 60 singles

FG1: scale as needed

CP1: Add 4 reps to all exercises, + 15 on the doubles

CP2: 50/70lb db