20150112 MONDAY

11 January 2015

So proud of all our RAthletes this weekend! Competing in this sport is NOT easy (as they will tell you) but still something I encourage ALL of you to try at some point! There are all kinds of different levels of competition. Most of these athletes started with the Canadian Affiliate League to get the ball rolling and find out how hard they can push. Talk to a coach if you’re interested in competing, trying to compete, or even just thinking about it 🙂

The CrossFit Open is coming up which is also another great opportunity to get a taste for competition, in the comfort of Raincity Athletics (it’s a worldwide online competition for all levels). The best way to get prepared for that is of course with the return of RAFitFeb, details coming soon.

Today’s WOD

WARMUP (15min)

Squat Prep
3 Rounds
10x Glute Bridges
10x Banded Glute Walks
5x Goblet Squats with pause
10x Banded Good Morning
10x SamsonDynamic Stretch



Work up to a heavy Back Squat x2

Back Squat
From the rack, hip crease below the knee.
5 x 2 : 90%



1000m Row
50 Thrusters (45/35)
30 Pullups


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