Raincity’s New 45min ‘Metcon’ Class on Fridays

19 April 2016

Starting this Friday April 22nd we will be introducing our new ‘Metcon’ Class.

The goal is to provide a group class workout for those who prefer it over open gym, while still leaving enough open gym for RAthletes who want to do their own thing! The schedule etc may be adjusted slightly based on your needs & feedback so make sure you let us know!


Additional Squat work will be assigned to Friday open gym (that works with our cycles) so if you’re looking for those #gains come in and hit up your squats before your metcon! Alternatively, it’s open gym so if you missed some strength work or want to do some of your own – knock yourself out!

To begin classes will be capped at 8 people to allow open gym access around them.
As we move forward we will adjust the number of people per class!


Open Gym will remain the same:
6:30AM – 11:00AM
1:00PM – 7:00PM




Class Details from: http://raincityathletics.ca/class/metcon


The ‘Metcon’ class is the newest addition to Raincity Athletics.


These classes are 45 minute high intensity sessions that take the principles of CrossFit (functional movements performed at high intensity) but eliminate the strength work of our typical CrossFit classes. On top of that, in order to keep intensity as high as possible we eliminate many of the barbell movements found in our CrossFit Group Classes (that you learn in your OnRamp) and focus on simpler (but still compound & functional) movements at maximal intensity.


These classes are primarily offered every 2 hours (or so) during open gym. For our regular CrossFit members there is additional strength work applied to open gym which you can come in before (or after) to complete during open gym – or you can choose to do your own work.

note: For those on the 3x / week membership, coming in for open gym + the metcon class will only count as 1 session. 


(from thedailyburn)

“The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy.”


The prevailing wisdom many years ago was that long endurance training sessions were necessary to improve your cardiovascular system. Now, research suggests there’s more than one way to improve your cardio fitness. Study after study has continued to show that interval training, the art of alternating high-intensity with low-intensity efforts, can be beneficial for your heart and lungs. High-intensity training can also be just as effective as traditionalendurance training at burning fat. And thanks to theafterburn effect, you’ll continue to burn calories and fat immediately following your all-out training session. Ramping up your workout intensity may even help reduce the risk of cardiovascular disease.

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