Crossfit Vic City

Back to school, back to routine, back to busy 🤪

That first few days can be hard to get back into the rhythm of things.

But be easy on yourself, take it one day at a time. Make a list of things you need to do, write it down, put it in your calendar.

In a couple weeks the routine will be there, the habits will be back, and you’ll feel accomplished and ready to take on the new season 💪🏻

“Keep going. Even on the hardest days, you can do this!”

📸

Fraser Valley Throwdown countdown is on! 🥳


Are you competing there at the end of this month?

If you are, SUNDAYS Comp training session will be devoted to prepping for it the next three weeks 😎

Whether you’re on a team or taking it on individually, we’ll practice the workouts and skills that will show up, and if you’re on a team, it’ll be a great way to practice those synchro skills 👯👯‍♀️

Looking forward to prepping for it, as that’s half the fun 😉 as well as to see our athletes take on this challenge!

See you Sunday! (9:30-11 am) 💚

📸

Smiling as we head into the long weekend! 😁☀️

As we enjoy the final days of August and get ready to kick off September it’s a great time to reflect on the summer months you’ve had, what you’re thankful for, what you accomplished, and what you want to do moving forward as we head into the last third of the year 😳

Summer is always good to slow down, spend time with family, get outside more.. and maybe you weren’t in the gym as much, and that’s totally okay!

It can make us ready and excited to get back into routine and reset goals for ourselves.

So, what do you want to accomplish the rest of this year?

Write it down, tell your coach, and let’s make it happen! 😎💪🏻

Hope you all have a great weekend! 💚
📸

Holiday Long Weekend Schedule!

Monday September 2nd:
930 am
12 pm
5 pm

Friday, Saturday, & Sunday are our normal class schedule 😄

Hope you all have a great long weekend and get some down time before September hits in 💚

NEW MERCHANDISE AVAILABLE!

The time has come to get your hands on some new gear! With the fall coming, this is perfect timing to get a new sweater, long sleeve, or pick up some shirts to represent your favourite gym! 🤩

Leah and Connor pictured modelling just a few of the options available for you. 😍

The link to the website to order has been sent to your emails and also available in the comments!

There are some samples of crew necks, long sleeves, and the Women’s crop TEE in the office, so if you’d like to try a size out ask a coach to see the box to try on.

The website will be Open to order until Monday September 2nd, so don’t miss out on the chance to get your hands on some new clothing! 🥳

Excited to see you all looking fresh as we head into a new season 😎💚

Thanks to for the awesome photos of our athletes from 🤩

It has us reminiscing and getting excited for the next one! 🥳

We have a number of athletes competing in Fraser Valley Throwdown at the end of September 😎

We’re excited for more moments like these, and celebrating our fitness with our community 💚

Smiling because it’s Monday..

Smiling because we get to workout with our friends! 🥰

Smiling because it’s going to be a good week 😄

It’s Buddy week! 🥳

We’re exciting to have so many new faces in the gym this week, and we’re looking forward to welcoming you 😄 (it’s not too late to sign-up!)

ALSO we have our Outdoor Workout this Sunday! Don’t forget to register on the app 😎

Let’s have a great week team! 💚

The start of a NEW TRAINING CYLCE 😎

This phase will be know as our:
POWER ENDURANCE PHASE 🏋️🏃‍♀️

The goal is to increase Athletes ability to produce sub maximal force over a longer period of time or over more volume.

The movements we will be focusing on include:

POWER CLEAN/SNATCH, PUSH JERK, SQUATS, BAR MUSCLE UPS, & HIGH BOX JUMPS 🤩

This phase will continue until October 13th.

Who is fired up to get more powerful as well as keep getting stronger?! 💪🏻

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HUMP DAY MOTIVATION

No matter how impossible your day feels, keep showing up.

Be proud of your consistency.

Each step inside the gym, is one day closer to your goals.

Also, you’ll forget all those other impossible, hard things in the mean time, and feel much better afterwards 💚

📸

It’s Test Day 😤

Who else is excited to test their 1 RM Back squat?!

You’ve put in the work the last 8 weeks, let’s see how that hard work pays off 💪🏻

We also have our Strict Press test Friday and Deadlift test Monday! 🔥😎

Let’s get it team! 🤩💚

BUDDY/BEGINNER WEEK!

We will be running our end of Summer Buddy Week August 19-24th! 🤩

This is a great time to get into the gym and find a routine before the craziness of back to school and back to work chaos can begin.

Each class will be appropriate for beginners and can be scaled up to meet anyone’s fitness abilities. 😃

People who sign up can attend as many days as they’d like! 💪🏻

Link is in our bio, so share with your friends! 🥳

SUNDAY AUGUST 25th OUTDOOR WORKOUT! 😎

EVERYONE WELCOME! 🤩

Let’s have some fun in the sun, and get some fitness in outside of the gym!

Where: Oak Bay Track
When: Sunday Aug. 25th at 10 AM. (Show up ready to go by 10!)(done by 11:30)
What: Some fun team/relay style workouts 😄

Sign-up is OPEN! Go to Sunday August 25th and put your name in, so we know how many people are going to be there for equipment purposes! 💪🏻

We look forward to seeing you all there! 🥳

HELLO AUGUST 😁😎

We have lots of things to look forward to this month team!

Including lots of workouts with the best gym community 🥳💚

Don’t let the summer get away from you, and be sure to keep getting your fitness in, whether it’s in our outside the gym 💪🏻

Some exciting things coming up:

•Strength testing- Back Squat, Strict Press, Deadlift

•New Merchandise (stay tuned for ordering details!)

•Buddy Week Aug. 19-24th

•Aug. 25th OUTDOOR WORKOUT (Oak Bay Track)

Let’s have a great month team ☀️💚
📸

LONG WEEKEND INCOMING! 😎🙌🏻

Here’s a reminder of our Holiday Class schedule for Monday August 5th:
9:30 am
12 pm
5 pm

All other days are our normal schedule!

We hope you all have a great long weekend ☀️

Coming off a great weekend of cheering on our athletes, our friends, and community! 🥳

hosted a phenomenal event! And we are so proud of this team for putting this all together for their second, highly successful year 👏🏻

We love seeing the whole CrossFit community, from not only the island but the mainland, come together, and celebrate our fitness! 🤩

We will definitely be riding off that energy for awhile 💪🏻

Congratulations to everyone who competed and thank you for letting us be a part of it 🙏🏻💚

Also a shoutout to our podium fingers! 😁

Remember.. things will always be happening, life gets busy, things get hard.. but remember:

“OBSTACLES DON’T HAVE TO STOP YOU.
IF YOU RUN INTO A WALL, DON’T TURN AROUND AND GIVE UP. FIGURE OUT HOW TO CLIMB IT, GO THROUGH IT, OR WORK AROUND IT.”
- Michael Jordan

How you handle the things thrown at you, show a lot about who you are and what you are capable of.

Handle each Obstacle the best you can, that’s what CrossFit can teach us, we handle hard things every day 💪🏻

YOUR ATHLETES REPRESENTING 😎🤩

We’re excited to see them crush it this Sunday!

Natasha



floyd r.obrien

Sarah K.

If you’re able to stop by come check it out and cheer them on 🥳

If you only did anything when you felt 100% you’d never get anything done.

Sometimes we need to match effort to our energy, and that’s okay. Only feel like 70% today, that’s fine, that is your 💯 for the day.

Plan your days, your workouts, around these days. Prioritize what you need to do and get done, and only do extra if you can or are up to it.

You’ll feel better when you set your priorities straight and feel less overwhelmed getting to it.

Starting simple, is the best step. 💪🏻

📸

WHO WANTS TO TRAIN OUT OF THE GYM?! 😎

Team, we haven’t had a CFVC on location, day in a long time, but it’s a great thing to take some gear outside and get your sweat on in a different way!

So…

Sunday August 25th our Comp Training block, will be on location!

9:45-11:00 AM

EVERYONE WELCOME! 🥳

More details to come, and there will be an event sign up for it 🙂

Mark it in your calendars and we hope to see you there! 😊

📸

Are you optimizing your recovery?

This time of year can be easy to get off track with your nutrition habits or your usual routine. Especially when it’s hot, we may not feel like eating as much, but when trying to keep up with your workouts, nutrition and hydration is key. 🔑 🥵

Here are 5 Key factors for Muscle Recovery:

• Protein Intake: crucial for repair and growth. Aim for high quality sources like lean meats, eggs, legumes, and include in your post workout snack with at least 20-30g of protein!

• Carbs! They replenish glycogen stores during exercise, providing energy for recovery. Consume whole grains, fruits, and vegetables, within 2 hours of exercise is ideal.

• Hydration: you’ve heard us say it a lot! It’s essential for overall recovery and helping transport nutrients to muscles and removing waste products. Drink water throughout the day, and consider adding electrolyte drinks with the amount of sweating we’re doing!

• Healthy fats: helps with inflammation and provides energy. Omega-3’s in fish, nuts, and seeds are a great source!

• Vitamins and Minerals: support muscle recovery and overall health.

Overall, focus on well balanced meals! And consuming nutrients within 30 mins to 2 hours post workout to enhance recovery!

Don’t let that summer heat get in the way of your gains 💪🏻😎

Happy Monday team! 😄

We’re half way through July, how are our summer goals going so far?

This is the time of year that we want you to get outside, and get out of the gym to use your fitness 🤩😎

Have you had the chance to do that?
Let us know what it is! 🏊🚴🧗‍♀️🏃‍♀️🚣

We’ve had a great strength cycle in the gym and definitely see some progress, today we are getting heavier 💪🏻

Back Squats
1x5 at 67% 1RM
1x5 at 76% 1RM
1x3 at 81% 1RM
1x2 at 86% 1RM
1x1 at 95% 1RM

Let’s have a great week team! 💚🤩

Two weekends till our athletes take on 🤩

If you’re not signed up to compete, that’s okay, but if you’re around I encourage you to come cheer these athletes on!

SUNDAY JULY 28th! 😎

The goal is to transfer what we do in the gym, to our daily lives.

Maybe it’s for your job, housework, gardening, playing with your kids, etc. But the goal, is to make that stuff easier.

Yes CrossFit is hard, but that’s the point. And everyone’s “hard” will look different.

Push yourself in here, to build the confidence to take on the world outside the gym.

This may be the hardest hour of your day sometimes, but we promise it will also be one of the best hours 💪🏻

“If it was easy, everyone would do it.”

Who enjoyed today’s Clean work? 🙋🏻‍♀️🙋🏼

We broke down the clean, to ensure good positioning and the right path for the barbell. Which led to some great cleans in the workout today 👌🏻

We got a lot more strength and good skill work to look forward to this week:

Building on our Strict Press, Deadlift, and Back Squat
Ring Muscle-up skill work and WOD
Some AMRAPs
A classic EMOM 😉
And a Saturday Partner Workout to finish the week!

Let’s get after it team, we’ll see you in the gym 💪🏻💚

“Each new day is an opportunity to improve yourself. Take it. And make the most of it.”

📸

Is it the weather or the workout today 🥵🔥

We got a Full Send Friday for you today! 😎

For time:
15 Thrusters, 135/95 lbs
9 Burpee Over Bars
12 Thrusters, 135/95 los
15 Burpee Over Bars
9 Thrusters, 135/95 los
21 Burpee Over Bars

* scale weights and burpees as needed

You may be wanting to jump in some water after this one 💦

That being said, be sure to stay extra HYDRATED during this heat wave! Stay on top of it, before it’s too late. Have a water bottle with you at all times, and add some extra electrolytes if you’re sweating more than usual. This will help with your recovery and feeling good still during this warmer workouts 💪🏻

Let’s have a good weekend team, and we’ll see you in the gym! 💚

📸

Hey team! is coming up quickly now, and with all the workouts released, we have lots of time to practice! 🤩

Sunday Competition Training time, we’ll be testing out movements, and variations of the workouts, to make sure you’re best prepared! 💪🏻

So if you’re able to make it the next few Sundays, get in and get that prep work in 😎

We have 3 Sundays till go time! 🥳

Also if you’re interested in signing up, don’t miss out! They only have a few spots left 😁

Excited to see our athletes take on this challenge! 💚

HUMP DAY MOTIVATION:

For your Wednesday 💭🐪

“One of life’s counterintuitive lessons is that you will often gain energy by spending a little bit of energy.

When you feel lethargic and like you want to lay around all day, it is usually the case that getting up and moving will make you feel better than simply sitting around. Getting outside for 10 minutes or doing the first set of a workout or simply stretching on the floor for a moment — anything to get your body moving — will often leave you feeling more energized.

If you want to get your day going, then get your body going. It’s harder for the mind to be sluggish when the body is moving.”

Reminder to keep moving! You’ll always feel better after you do 💪🏻💚

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HAPPY CANADA DAY 🇨🇦

Hope you all have a great day celebrating this beautiful country we live in 🥳

All smiles heading into Canada Day Long Weekend! 🥳

We hope you all have a great one, whatever your plans are, we hope you feel energized from it! 😄🇨🇦

“The moments that seem meaningless can sometimes be the most memorable and meaningful. Let’s not discount the small moments in life.”

📸 (featuring again this week, due to his Canadian Pride 💪🏻😎)