20141115 TEAM WOD & OLY

15 November 2014

Apparel, supplements, etc. will all be dealt with slightly differently now. I know nobody is stealing from us but far too many things have ‘gone missing’ in the past 2 weeks so we have to change things up.

From now on there is only ONE of each item out. You may take a look at it, try it on, etc. when you have decided you want something then put it down in the book (with the appropriate code and/or size) then get a coach to check the book/clipboard and then they will go and get the item for you.

We are still missing a number of items, the largest being a tub of peanut butter WOD recovery. If you are not Thor or Sean B you have not paid for your tub, please let us know.



Run/Row/Skip 5 min

Coach will lead dynamic stretch



Focus is on positions and bar path > Weight

1x Clean Grip Deadlift
1x Hang Clean Pull
1x Hang Squat Clean
1x Front Squat



2 position Hang Squat Clean
1x Above Knee
1x Pocket




Teams of 2
1 Person works at a time
Both Partners do 5 Burpees EMOM

100x Wallballs
100x Hollow Rocks
100x Kettlebell Swings


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