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20141018 SATURDAY – CF24 – 24 WODS in 24 HOURS FOR SPECIAL OLYMPICS

17 October 2014

Alright guys! The time has finally come for those doing the 24 hour WOD relay! Here’s tomorrow’s schedule for everyone.

8:30AM – Arrival of CF24 Participants

We have 2 special Olympians coming to join us for the first WOD of the CF24! Anyone else is welcome to join us as well but please come for 8:30 if you want to do the first WOD. If you want to come out and support the start then just be here before 9AM.

“Classes” will run at quarter after each hour to allow the CF24 WODs to wrap up. Each class will have a different WOD based on that hours workout (though structured to all be similar). Please register for the classes online for 9:15 / 10:15 / 11:15 as we will have full instruction and a full hour of exercise. After that feel free to show up for any of the WODs over the next 24 hours – they will not count towards your classes and will only be 10 minute workouts as scheduled with CF24.

9AM CF24 Launch WOD: 

10 Min AMRAP of:
100M Run
100M Walking Lunge
25 hand-release pushups

9:15AM WOD

General Warmup (run/row/skip)

In teams of 2 or 3
Max Distance Row in 10 minutes – split any way

Rest 2 minutes

CF24 WOD #2 (10AM) 

10 Min EMOM of:
5 front squats 135/95,
use remaining time in each minute to complete as many burpees as possible.
Score is total number of burpees completed

10:15AM WOD

General Warmup (run/row/skip)

10 Min EMOM of:
5 front squats 135/95,
use remaining time in each minute to complete as many burpees as possible.
Score is total number of burpees completed

Rest 2 minutes

CF24 WOD #3 (11AM) 

In teams of 2 or 3:
10 Min – Row for Distance

11:15AM WOD

General Warmup (run/row/skip)

In Teams of 2 or 3
10 Min – Row for Distance

Rest 5 – 10 minutes and snatch Prep

CF24 WOD #4 (12PM)

10 minutes to establish a 1 Rep Max Snatch

 4:00PM James and Sarah Potluck & Baby Shower!

Check the blog post for event details:  http://raincityathletics.ca/events-schedule-this-weekend-oct-18-19/

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Feel free to join your fellow RAthletes for ANY of the other CF24 WODs. There are some good ones! The full list and their times can be found here: https://docs.google.com/spreadsheets/d/1v9MWO-XbTsUThdcquRvjK-fcSgexbxE2RZkomZplTEE/edit?usp=sharing

It’s not too late to donate! Here’s the total we’ve raised so far, use the links if you want to donate more or bring cash/food/drink during the 24 hours to support!

Raincity Athletics $4,608.00

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.”

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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