Crossfit Vic City

The Long weekend is almost here 🙌🏻😎

Here is your reminder for our long weekend schedule:
Monday August 3rd
9:30 am
12 pm
4:30 pm

The workout will be listed under CrossFit Vic City WOD on Push Press when it is published.

Every other day is our normally run schedule.

See you in the gym 💪🏻💚

New Strength Phase started! 😎💪🏻

This is our Pulling phase: Starting today, with a 1 rep Deadlift benchmark, and ended Sept. 6th with a retest 😤

GOAL: Increase athletes 1 Rep Max in the deadlift & pulling power

TESTS:
1 Rep Max Deadlift (Priority)
1 Rep Heavy / Max Power Clean (Accessory)

ELEMENTS OF THE CYCLE
Deadlift: Linear Progression in volume & intensity

Power: Sessions using super sets with various pulling angles, focusing on hip extension & pulling from the ground.

Upper Pull: Session using supersets with upper body dominant pulling focusing on lat & upper back strength & endurance

Accessories: Accessories will focus on the lower body & upper body pulling mechanics along with isometric core work.

So if you’re wanting to hit a PR in your deadlift, try and prioritize those days, or make up for anything missed in our open gym times.

Let’s see how full we can get that PR board 😎💚

📸 Emily Ziegler

You walk into a CrossFit gym because you want to get fitter, healthier, change your habits, and more.

You stay because of the people.

Your gym friends will become family, your cheerleaders, always wanting to see you succeed.

It becomes to feel like home.

If you’re missing this from your workouts, come try it out!

Monday sets the tone.
Show up.
Put in the work.
Repeat. 💪

📸

Mark it in your Calendars! 🏃🏃‍♀️

Our annual Summer Track Day will be Sunday August 23rd 😎

This session is for anyone to join!

Where: Oak Bay Track

Coach Lucas will lead the way, with some Running mechanics and drills to start, followed by a Workout 🥳

Sign up under events on Push Press to join 🤩

Hope to see you there! 💚

No day is the same.

No workout is the same.

Some days you’ll feel strong. Some days you’ll have to fight for every rep. Both are part of the process.

The goal isn’t to be your best every day. The goal is to give your best for that day.

📸

🏋️‍♀️ 1RM Push Press Test Day!

Today isn’t about proving your strength—it’s about measuring your progress.

After weeks of consistent work, today is your chance to see how that training has paid off. Testing at the end of a cycle helps us track progress, celebrate improvements, and use real data to guide the next phase of training.

Trust the work you’ve put in, attack the bar with confidence, and let’s see what you’ve earned! 💪

Be sure to get those PRs written on the board 🤩

Get ready for the next cycle… Deadlift and Power Cleans 👀

📸

Did you know we offer Hybrid Style classes?

Every Sunday 9:30-11 am

We do a mix of conditioning with station work, sometimes individual, sometimes in pairs, and they can be anywhere from 40-60 mins long, don’t worry there’s usually some rest in there 😉

These classes are great to build your engine, work on steady state heart rate zones, as well as keeping the technical parts that we usually do in CrossFit out of it. Which is also a great way to let your body and nervous system recover from the high intensity we typically do in class.

If you’re wanting to get in a good work, join Coach Tia and the crew on Sundays! 😃

It’s also a great way to train if you have interest in doing a Hyrox style event!

DM if you have any questions 💚

Join Coach Tia this Sunday for Mobility class!

1 hour dedicated to your muscles and joints 🧘🏻💪🏻

Mobility is more than just stretching, it’s for giving your body the capability to handle heavy loads and high repetitive movements.

It’ll keep you in it for the long game 👌🏻

All smiles for more summer time at the gym ☀️😁💪🏻

It’s always good vibes in the gym this time of year, and we’re here for it!

Some things to look forward to this month:
• Runners Strength Program: Starts Thursday July 9th 🏃‍♀️🏃
• 1 RM Test of Push Press 💪🏻
• Mobility Class: Sunday July 12th at 11 am 🧘
• Sunday July 19th (Not too late to sign up!)
• CrossFit Games: July 22-26th

Looking forward to another good month of fitness with the best community 💚

📸