01 November 2014

Sorry everyone my laptop is at the gym so posting from the phone!

We’re hitting our openers tomorrow in both the Clean and Jerk and Snatch.  An opener is not a 1 rep max but it’s going to be heavy!
20min: warmup and heavy mob
15min: tech review
20min: build to snatch opener
20min: build to clean and jerk opener


Teams of 2, 1 person works at a time

800m run/row
40 Overhead squat (95/65)
40 shoulder to overhead
800m row/run
30 ohs
30 s2oh
800m run/row
20 ohs
20 s2oh
800m row/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