Welcome to CrossFit Vic City!

CrossFit Vic City offers a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.  Come on down and check out what our amazing fitness community has to offer!

Blog and WOD

  • Row Your Boat

    Hey Vic City,

    Jason Khalipa isn’t known for his movement efficiency, but if there is one thing the guy knows it's rowing. At the 2013 Games, Khalipa won both the half marathon row, and the first 2 kilometers of that row that was a separate scored event. He finished the 2 km in 6:21 (he held an average of a 1:35.3/500m for almost six and half minutes), not only that, but did that knowing he had more than 19km to go. By the end of the half marathon row he was almost a minute and a half ahead of second place.

    The challenge for Monday/Tuesday’s workout is two 500m rows, separated by only a minute rest. This is a savage challenge and one of the hardest I’ve personally done. Like most workouts, however, they are as hard as you make them. Challenge yourself and get out of your comfort zone, especially on that second 500.

    If you would like a little refresher on some efficient technique, and potentially some tips to improve your score watch the below video from the aforementioned Jason Khalipa.

    Get in, and get after it!


    Training Monday - Tuesday

    Warm-up:  3 rounds of Cindy (5 pullups/ring rows, 10 pushups, 15 air squats), each round a bit faster.

    Skill:  Back Squat 10-8-6-4 alternating every 2 min with Double KB strict press 4 x 6-8 reps
    Perform 10 back squats then on 2 min perform your first set of presses.  On 4 min, do 8 squats, on 6 min do another set of presses.

    WOD:  2 x 500m row
    Row 500m, rest 1 minute, row 500m.  Your combined time is your score!

  • Post Featured Image

    Take Your Warm-Up Seriously

    Hey Vic City!

    Let's talk about how we warm-up. We usually have a few "warm-ups" through the average class; there's a general one at the beginning, one for the skill/strength component and then another for the movements in the WOD. Each of these opportunities should be used to the fullest as a way to prepare your body for the upcoming tasks. 

    When we come in to the gym, it's often first thing in the morning or after sitting at work for a number of hours. The muscles in our bodies are in a state of rest and are fairly relaxed. This is not the optimal condition for CrossFit as we want our muscles to be responsive and primed for resistance. I believe a gradual warm-up is essential to producing the most power possible from your body. For example, if the workout calls for 135lb power cleans and you make progressive jumps from 45-75-95-115-135 and try a few reps at each weight, you've done a great job at preparing your body for the clean. If you load your bar from 0-135, you are shocking your system and are forcing your body to guess how much power is needed to lift the bar. The first time you lift 135 it will most likely feel clunky and heavy. Not only is this ineffective, but can also be dangerous! 

    As coaches, we give you time to warm-up for each movement to allow for maximal safety and power output. Not only that, but you will feel more confident making smaller jumps in weight rather than excessively large ones. Even the best lifters in the world take the time to move light weight well before moving heavier, and we should too. Make it a habit and you will thank yourself. Try it out and see if it helps!


    Coach Caleb


    WARM-UP: x3

    In partners, split up the following

    60 light wallballs

    40 hollow rocks/double crunch

    20 push ups

    Warm up well for the wod, focus on thruster tech and efficiency

    WOD: Magic 8 Ball

    This is a wod that myself and my buddy Sean Falconer made up in 2009.  At that time, 135lb thrusters weren't really a "thing" but we figured it would be a good idea after we saw a video with them in a workout.  Thought it would take 15 min... not the case.  Get ready for a fight gang, parcel those thrusters as needed to make it through.  FYI I didn't do a single set unbroken back then.

    Rx:  8 rounds for time of - 8 thrusters (95/135), 8 burpees, 8 pullups

    TG:  4 -6 rounds, scale movements as needed

    FG1:  bar weight 55/75, assisted pullups or ring rows

    FG2:  bar weight 65-75/95-115, assisted pullups

  • World Class Fitness - Defined

    World-Class Fitness in 100 Words

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

    Greg Glassman, CrossFit CEO and Founder

    Training Wednesday - Thursday

    Warm-up:  3 rounds - 8 jumping ring dips, 10 double crunch, 12 light american swings

    Skill:  Bench Press 5 x 3 E2M

    Bringing back the Bench Press... Start with a moderate weight, build as you go, be safe with a spotter as the weight goes up!

    WOD:  American Swing

    New WOD, keep your tech tight on the swings!

    Rx:  Run 800m, 50 KBS (american), run 400m, 25 KBS

    TG:  Runs - 400 and 200, 25 swings each time

    FG:  Scale KB weight to 26/44

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