20141014 TUES

13 October 2014

The Stormtech order will be sent in first thing in the morning, e-mail thor @ raincityathletics.ca if you’d like to add anything, or put it on the sheet at the 6/7am classes.

Also remember that the Gymnastics seminar starts this Sunday after the 24 hour WODathon on Saturday/Sunday.

Check the RAthlete resource page for all event/apparel details: www.raincityathletics.ca/rathlete

Today’s WOD


Squat Prep
Dynamic Stretch
Hip openers / Foam Roll / Lacrosse Ball during QOD

If you haven’t begun developing your personal ‘squat warmup’ yet then ask a coach to help you. Otherwise take 10 minutes and get ready.



Back Squat
Work up to 90% of 1RM

8min EMOM x1 @ 90%

If form breaks down, rest next minute and continue after. No misses/failing.
10min cap

Back Squat
From the rack, hip crease below the knee.
8 x 1 : 90%



WB Emom + KB + Burp
12min EMOM
10 Wallballs

In the remaining time performa max reps:
KB Swing (24/16) – first 6 minutes
Burpees – second 6 minutes

Score: Total Reps (KB + Burpee)



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