09 November 2014

So proud of everyone this weekend, volunteers, competitors, and everyone who came out to support us. Full post/update coming soon, but THANK YOU, you’re awesome.

Today’s WOD


500m Interval Row (300/100/100)
2-3 Rounds (while waiting for rower)
10x Banded Good morning
10x Glute Walks
10x Slam Balls (make them pretty)
10x Glute Walks

Dynamic Stretch + posterior chain roll/mobilize + Squat Prep during QOD



8 minutes to build to 85-90% of 1RM Back Squat

1 Rep (@90%) EMOMx7 sets

Back Squat
From the rack, hip crease below the knee.
7 x 1 : 90%



Take 10 minutes to prep movements and review with barbell. Work up to a manageable weight for WOD but it should be HARD. Completing a full set of the complex unbroken should be doable, but not easy.

WCTC Event #5
7 Minute AMRAP:

7x Hang Cleans (135/95)
7x Shoulder to Overhead
7x Overhead Squats



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