20141026 SUNDAY

25 October 2014

Please remember, starting this week any items left ‘loose’ in the back hallway will be removed and donated within 24 hours. If you leave something behind then e-mail info @ raincityathletics.ca to have it put aside (if you’re not returning the following day).

All unnamed water bottles will be recycled so please put your name on your bottle.



Power Cleans off the Blocks
5 @ 60% 65% 70
3 x 5 @ 75%Front Squat + Jerk (based off max split jerk)
4 @ 50% 55% 60%
4 x 4 @ 65%

Shrugs (based off max clean)
5 x 8 (ideally 70% 80% 90% 100% 105-110% but see how they do as no one has straps)

Partner Barbell Sit-Ups


5 Rounds alternating with a partner (complete rounds)
250/200m Row
10x Pushups to Slam Ball
10x Slam BallsRigh into…

5 Rounds alternating with a partner (complete rounds)
10x Abmat Situps
7x S2OH (135 / 95)
200m Run


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