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20141103 MONDAY

02 November 2014

Photo: A little throwback. Coach Thor at the CrossFit Taranis Competition 2009

#PALEOctober Winners:

Huge Congrats to our #PALEOctober Winners!
Tegan and Craig got first place for a $100 Str/ke Mvmnt gift card + a Raincity Tank/Shirt
Erin Rogers and #TheDentist Sean got runners up and a new RA Hoody

Schedule Changes for this weekend

Due to the West Coast Triple Crown Winter Challenge competition this weekend as well as the Kilophile Open we will be modifying the schedule slightly this coming Saturday.
There will be no Oly and no Free class:
9:00AM – Team WOD
10:00AM – Team WOD

Today’s WOD

WARMUP

3 Rounds:
5-10x Pushups
10x KB Swing
10x Goblet Squat
10x Scorpion
30s Banded OH Stretch / side

 

STRENGTH

20 minutes to work up to a heavy single Front Squat

Front Squat
From the rack, hip crease below the knee
1 x 1 : 100%

 

WOD

For Time:
15x Handstand Pushups
20x KB Swing
30x Pullups
20x KB Swing
15x Handstand Pushups

 

 

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