20150107 WEDNESDAY

06 January 2015

We’re going to start doing some skill and drill work during the warmup portion of the class. This will give you an opportunity to try to move up to the next progression, or fine tune the skills involved in both simple & complex gymnastics movements. Please make sure you’re on time (or early) so that you hear all of the instructions / tips. If you miss the instruction then just start on the ‘general warmup’ until the class has finished the skill work.

Also remember we have a whole bunch of RAthletes competing this weekend in another one of the ‘West Coast Triple Crown‘ Series events: The Icebreaker Challenge.
Checkout the full schedule and info here: http://westcoasttriplecrown.com/2015/01/icebreaker-saturday-schedule/

You’re going to break the ice for the competitors and run through event #3 for them 🙂

Today’s WOD


Gymnastics Skills
2-3 Rounds
10x Beat Swings
10x Hollow Rocks
10x SupermansDynamic Stretch + foam roll during QOD



15 minutes to build to max

1x Strict Press 2x Push Press 3x Jerk
From the rack



12 Minute Cap
If you want to compare your score to the competitors this weekend, ensure you follow the appropriate push-up standard (http://westcoasttriplecrown.com/2015/01/icebreaker-events-for-saturday/).

for time:
20 Toes to Bar
30 Push-ups
40 Pull-ups
50 Cal. Row



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