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Got Muscle up?

Congrats to Nick Dugas for achieving the first muscle up in our facility! Today was a fun day of playing around with the rings doing muscle ups. Krista and Shannon were able to achieve a muscle up with the help of some rubber bands. Great job!

Nick Dugas’ 1st Muscle up!

Today’s Workout:


  • Snatch
  • Hanstand Pushups

CrossFit for Life!

Are you ready for Life’s Challenges?

Today was a test of the fitness level of Victoria residents. If you wanted to go anywhere, you had to shovel your car and driveway out. Is your workout regime functional?  This is the type of day to day things that CrossFit keeps you ready for; the unknown!

Today my Mom and I spent about 1 1/2 hours shoveling out my car and the neighbours yard. Thanks to CrossFit my Mom had the strength and functionality to do this and have it not even phase her. Keep up the good work MOM!

Do you want to be the person, that in old age you are  still able to shovel your own driveway?

CrossFit for Life!

Today’s Workout:

Overhead Squat



100 Day Burpee Challenge

Today’s Burpees – 85

Burpee Buy in – 3

Making new friends

When was the last time you went to your gym and actually worked out with and bonded with someone that you didn’t know prior to walking in the front door?

With CrossFit classes you develop a different kind of connection with people you have never met before because you are on the same ground, and you just experienced a crazy workout together.

These bonds that you build with other classmates are very strong! This is the great thing about the CrossFit community, it is a community! My classmates are always encouraging and congratulating each other on their accomplishments. You can’t buy this type of atmosphere anywhere.

Classmates are encouraging you not only by words, but by doing challenging things that you would never believe were possible. So you think to yourself, if he can do it, why can’t I.

CrossFit gang at Booster Juice

Today’s Workout:

Complete as many rounds as possible in 20 minutes of:

  • 5 Burpees
  • 5 Handstand push-ups
  • 5 Pullups
  • 5 Deadlifts (men- 225lb, women-155lb)


100 Day Burpee Challenge

Today’s Burpees – 84

Burpee Buy in – 3570

Are you still in Burpee Challenge?


Burpee challenge is still in progress. We started with 66 members and through the months people have dropped out for various reasons, so mow we are down to 7 people.

100 Day Burpee Challenge. Began Wednesday, October 1st, by doing one burpee on day one and adding one each day until we get to 100 burpees on the 100th day!

The Rules:

1. Use Burgener’s burpee standards for form (see examples below)

2. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day

3. If for some reason you miss a day, you have to make up all the missed burpees the following day

4. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s burpees on your first day

5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to

5. Have fun doing burpees and getting stronger doing it!

Burpee Challenge Form Standards:

* Start with hands on the ground in front of your feet. Keep your back straight.
* Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.
* Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your

body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge.
* Push up into the top of the push-up position again. Five 71308_030 Jump your feet up to your hands into your starting position. Six 71308_028 Jump into the air and clap your hands overhead so that your ear is

exposed in front of your arms. Your feet should leave the ground.

Standards are from CrossFit Santa Cruz

Come on and join the fun, you will gain so much strength from this. It will keep you motivated over Christmas time to not slack off on your training!

Who’s in?
There will be prizes for those who complete the Challenge.

Join my online forum to record your training journal and burpee experience

Burpee Contestant Update:

1. Deanna Whiteley
2. Sandy Raven
3. Dave Gilbert
4. Tara Granberg
5. Debbie Lee
6. Tara Zajac
7. Stephanie Shannon