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Apprentice Coach Tom

Tom is an avid paddle sports athlete, and competes regularly in surf ski and dragon boat races all over the world. He is also one of Canada’s top dragon boat coaches, having led 8 teams to the Club Crew World Championships, including 2 World Champions, and has assisted several athletes in making the Canadian National Team. Two years ago he started personal training with Coach Dee, and fell in love with CrossFit training and its ability to improve sport performance. He is working towards becoming a CrossFit coach while continuing his jobs at Victoria Hospice and VI Paddling. We welcome him to our great Team.


photo credit Matthew Abbott, used with permission.

Workout of the Day


400m Run


FS 5×5 E3M


2016 Masters Qualifier #1
21-15-9 reps for time of:
Row for calories

Rx: 65/95
Z3: 55/75
Z2: 45/55
Z1: Scale as needed


Super front rack – 2min/side
Smash/roll pecs & shoulders

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