02 January 2015

2 Things to remember so far for 2015:

The final Gymnastics seminar is this Sunday at the same times (12:30 beginners & 2:30 advanced).

The Ice breaker Challenge is coming up next weekend! http://westcoasttriplecrown.com/crossfit-north-vancouver-challenge/

We have a whole bunch of Athletes competing in this 2 day event. Day 1 is a classic Olympic Lifting competition (3 attempts at Max Snatch, 3 attempts at Max Clean and Jerk) and Day 2 is a classic CrossFit Comp (day 1 will count towards final rankings). Come out and support your fellow RAthletes as for many of them this will be their FIRST individual competition ever!

Tomorrow afternoon the Competitors (and some others) will be hitting up ‘Kalsu’ at 4pm (http://therxreview.com/the-hardest-wod-of-all/). If you’re bored and want to watch people look like they’re dying come on by!

On Sunday during Olympic Lifting everyone will be testing their ‘Openers’ for the CJ and Snatch – we’ll give you the details on that tomorrow.

Today’s WOD


Goal is medium weight and perfect position. Pause at the top of each position.
1st Pull (to above knee)
1 + 2nd Pull (Power position with pause at knee)
1 + high pull (Pause at knee, then high pull)
Power Snatch (from floor)

Build to Max:

Snatch (any style) with 4s 1st pull (no pause)



Teams of 2, 1 person works at a time, work may be split in any way.

26min AMRAP
10x Pullups
20x Pushups (MOD: 10x *good* negatives)
30x Air 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