20141223 12 Days of Christmas

23 December 2014

Don’t worry about registration (if it fills up) come one come all! Time to burn off that Xmas Dinner (and everything else)!
Only 1 class at 10:30AM. Closed Christmas Day. Open gym Boxing Day from 10:30AM to 3PM.
Full schedule online: http://raincityathletics.ca/raincity-holiday-schedule-2014/

Today’s WOD


12 Days of Christmas (COP style)
Done to the ’12 Days of Christmas’:
1x Thruster, 2x L-Sit Pullup, 1x Thruster, 3x HSPU ,2x,1x…

1 Thruster 135#,95#
2 L-Sit pull ups
3 HSPU’s (advanced- from plates or parallettes)
4 Power clean 135#,95# same bar as thrusters
5 Swings – Russian
6 Ring dips
7 Deadlift- same bar as thrusters and power clean
8 Burpees
9 Toes to bar
10 Push ups – hand release
11 Box jumps
12 Back squats- same bar as thrusters and power clean



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