A couple reminders:
If you’re interested in competing in the North Van Olympic Lifting / CrossFit Challenge, registration opens at 5pm Wednesday and the last one sold out in 4.5 minutes. Details: raincityathletics.ca/comp
The Christmas Party is this Saturday night! Wear something nice, bring some food or booze (check the signup sheet if you’re unsure – bit.ly/RAxmaspl ) the Turkey will come out around 7pm! We can follow that up with anywhere (London Pub, Pint, open to suggestions) just let me know so we can make a guest list ASAP.
Coach Taryn is competing this Saturday wat the BC Provincial Championships for Olympic Weightlifting, and trying to qualify for the 2015 Canadian National Championships!!!
Where: Lord Tweedsmuir Secondary (6151, 180 St Surrey, BC V3S 4L5)
When: All-day, but the first session starts lifting at 9:00am.
Schedule Updates in December
There have been a number of schedule changes for December. Saturday classes will be combined (since most people are out late at Christmas Parties) for the next 3 weeks.
Saturday: 9:30AM Olympic Lifting + 10:30AM Team WOD + 12:00PM Free Class
Sunday olympic lifting will be cancelled this week (only) due to the Christmas Party Saturday night. The 11am Team WOD will be available for anyone looking to sweat out everything from the night before.
Check the schedule online for the rest of the updates over the holidays: raincityathletics.ca/schedule
10x Banded Dislocates
10x Scap Pushups
10x Samson Stretch
2-3x Wall walk + handstand hold
5 min tech and warmup, build weight through EMOM
+ 2x Front Squat (same weight) @ 73×0 Tempo*
*That’s 10s total per lift – 7 seconds down, 3 seconds bottom, immediately back down. The weight is VERY light so make them perfect (and slow).
10x Wallballs (20/14)
*if unable to complete a round, rest the next round then continue