20141201 MONDAY

30 November 2014

Hey RAthletes, please whenever possible do your handstand pushups against the white boarded walls, they put up with the abuse (especially with weightlifting shoe heels) much better. Thanks!

Today’s WOD


Squat Prep
10x Banded GM
10x Banded Glute Walks
10x Samson Walking Lunge
10x Perfect Goblet SquatsHip Openers or foam roll IT during QOD



Aim to hit 80%+ in your 6th set and continue up from there to a max

Back Squat
From the rack, hip crease below the knee.
10 x 3 : 85%+



30x Cal + Burp + Sit + WB
3 Rounds for time:30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots



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