20140921 TEAM WOD & OLY

20 September 2014

If you’re coming to party next Sat (and you all are) please grab your ticket online ASAP bit.ly/raparty as they’ll be open to public on Monday! $5 for members and $10 for non members, share that link with any friends who would like to join! Get’s you pulled pork, yams, and salad from Barons as well as all you can drink from Moose head (cider and beer, and we’ll bring some hard stuff). Then we kick into PALEOctober, final details coming tomorrow for that!


Snatches building up to 85%

Push Jerks

Heavy Shrugs



General Warmup
Dynamic Stretch

Teams of 3, max distance row in 5 minutes (switch every 10 pulls)



CF Team Series Week 1 Event 4 x2
Teams of 3, 2 rounds for time
Each athlete performs as a relay:

30-calorie row
30 burpees
30 hang cleans (135/95)


Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

Raincity Events
Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo